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Sunflower Microgreen Nutrition Information

January 22, 2014 By Farmer Tony

sunflower-microgreens-sprouting-closeup

Sunflower Microgreens Sprouting

Reliable sunflower microgreen nutrition information is hard to find, so we have done our best to provide the latest, most reliable nutrition information we have found here.

Most of the nutrition information we have is related to sunflower sprouts, which are just seed sprouted in water. Therefore, we generally assume that our sunflower microgreens, which are grown in nutrient rich soil, are more nutritious than sunflower sprouts.

Two of the most reliable sources that are widely researched, well-referenced and relatively undisputed are the following books:

  1. “Wheatgrass, Sprouts, Microgreens and the Living Food Diet” by Living Whole Foods, Inc.
  2. “How can I grow and use sprouts as living food?” by world-renowned herbalist Isabel Shipard

Shipard says that sunflower sprouts are made of 24% to 30% protein with 8 essential amino acids present. Futhermore, she says, the following vitamins and minerals are present in varying amounts:

Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin B15, Vitamin C, Vitamin D, Vitamin E, Vitamin F, Vitamin H, Vitamin K, Choline, Folic Acid, Inositol, PABA, Calcium, Cobalt, Copper, Flourine, Iodine, Iron, Magnesium, Manganese, Phosphorous, Potassium, Selenium, Silicon, Sodium, Sulphur and Zinc.

Shipard also states that, “Due to the enzymes that are activated during sprouting, the sprouts are more easily digested than the dry seeds… The sprouted greens are a richer source of vitamins than the dry seeds… Young leaves of sunflower lettuce are rich in cholorphyll.” Reference: Herbs are Special – Free Sunflower Sprout Nutrition Information

Because all of our sunflower microgreens are grown in our own nutrient rich worm castings from seed to harvest, we are allowing the highest degree of nutrient uptake possible into the sunflower microgreens.

Living Whole Foods, Inc. states that Sunflower Sprouts are “High in fiber, protein, essential fatty acids, vitamins A, B complex, C, D and E. They also contain calcium, phosphorous, iron, iodine, potassium, magnesium and the trace elements zinc, manganese, copper and chromium.” (P. 29 “Wheatgrass, Sprouts, Microgreens and the Living Food Diet”)

We consider this confluence of well-referenced, well-researched, independent sources to be very reliable, and they echo also are reasonably in line with well known information regarding sunflower seed kernels, which is provided below.

Because microgreens are increasing in popularity all over the United States, they are considered an emerging food product. As such, there has been some research done on their nutrition. For example, the University of Maryland and the USDA did an analysis of the nutrient levels in microgreens.  They found that microgreens generally have more vitamins and other nutrients than their fully mature counterparts, and in some cases as much as a 40 times greater concentration.  Source: Journal of Agricultural and Food Chemistry

There is also nutrition information floating around the internet for “Sunflower Greens” that looks like the following on top:

3oz Sunflower Greens
NUTRITION FACTS
Serving Size 1cup (85 g)

We did not list the rest of this information set because we do not consider this to be reliable. Although the source is listed as the “USDA National Nutrient Database” when we try to find this information in the actual USDA database, it is simply not present. The database DOES NOT actually contain nutrient information for sunflower greens at all. Therefore, we are not including it here.

There is widely available information as to the nutrition of sunflower seeds, and if we consider how sunflower microgreens grow from the kernel itself in a metamorphic process that sees the kernel disappear entirely, it logically would make sense that the vast majority of the nutrition which is in the seed is maintained in the microgreen, just maybe a little different. As Shipard says, enzymes activated during sprouting cause the vitamin and mineral content to increase in the sprouted greens. We can also readily deduce that much of the oil contained in the seed is carried through to the microgreen based on the oily aftertaste of the greens themselves.

Therefore, it seems plausible to infer that much of the below information about the seed carries over, and is possibly enhanced by, the conversion of the seed to a microgreen. For example, consider the emergence of Vitamins B12, D, and K upon activation of enzymes and exposure to light. This table below is for approximately 4 ounces by weight, or 1/4 pound, dried sunflower seed kernels.

Agricultural Research Service, United States Department of Agriculture
National Nutrient Database for Standard Reference Release 26
Full Report (All Nutrients):  12036, Seeds, sunflower seed kernels, dried
(Click above link to view USDA database) Lookup Date: Jan 22, 2014

Food Group: Nut and Seed Products
Scientific Name:  Helianthus annuus
Carbohydrate Factor: 4.07   Fat Factor:8.37   Protein Factor: 3.47   Nitrogen to Protein Conversion Factor: 5.3
Refuse: 46%   Refuse Description:   Hulls

Nutrient values and weights are for edible portion

Nutrient Unit Value per 113 g # of Data Points Std. Error
Proximates
Water 1 2 g 5.34 5 0.255
Energy kcal 660 — —
Energy kJ 2763 — —
Protein 1 g 23.48 2 —
Total lipid (fat) 1 g 58.15 2 —
Ash 1 g 3.41 2 —
Carbohydrate, by difference g 22.60 — —
Fiber, total dietary 1 2 g 9.7 5 1.883
Sugars, total g 2.96 — —
Sucrose 2 g 2.82 3 0.231
Minerals
Calcium, Ca 1 mg 88 2 —
Iron, Fe 1 mg 5.93 2 —
Magnesium, Mg 1 mg 367 2 —
Phosphorus, P 1 mg 746 2 —
Potassium, K 1 mg 729 2 —
Sodium, Na 1 mg 10 2 —
Zinc, Zn 1 mg 5.65 2 —
Copper, Cu 1 mg 2.034 2 —
Manganese, Mn 1 mg 2.203 2 —
Selenium, Se 1 5 µg 59.9 11 8.050
Vitamins
Vitamin C, total ascorbic acid mg 1.6 — —
Thiamin 1 mg 1.672 2 —
Riboflavin 1 mg 0.401 2 —
Niacin 1 mg 9.419 2 —
Pantothenic acid 1 mg 1.277 2 —
Vitamin B-6 1 mg 1.520 2 —
Folate, total µg 257 — —
Folic acid µg 0 — —
Folate, food µg 257 — —
Folate, DFE µg 257 — —
Choline, total 1 mg 62.3 — —
Betaine 1 mg 40.0 2 —
Vitamin B-12 µg 0.00 — —
Vitamin B-12, added µg 0.00 — —
Vitamin A, RAE µg 3 — —
Retinol µg 0 — —
Carotene, beta µg 34 — —
Carotene, alpha µg 0 — —
Cryptoxanthin, beta µg 0 — —
Vitamin A, IU IU 56 — —
Lycopene µg 0 — —
Lutein + zeaxanthin µg 0 — —
Vitamin E (alpha-tocopherol) 1 3 4 mg 39.74 5 4.981
Vitamin E, added mg 0.00 — —
Tocopherol, beta 1 3 mg 1.33 4 0.125
Tocopherol, gamma 1 3 mg 0.42 4 0.178
Tocopherol, delta 1 3 mg 0.02 4 0.015
Vitamin D (D2 + D3) µg 0.0 — —
Vitamin D IU 0 — —
Vitamin K (phylloquinone) 1 µg 0.0 1 —
Lipids
Fatty acids, total saturated g 5.034 — —
4:0 g 0.000 — —
6:0 g 0.000 — —
8:0 1 g 0.000 2 —
10:0 1 g 0.000 2 —
12:0 1 g 0.000 2 —
14:0 1 g 0.028 2 —
15:0 1 g 0.000 2 —
16:0 1 g 2.497 2 —
17:0 1 g 0.023 2 —
18:0 1 g 1.910 2 —
20:0 1 g 0.130 2 —
22:0 1 g 0.362 2 —
24:0 1 g 0.085 2 —
Fatty acids, total monounsaturated g 20.937 — —
14:1 1 g 0.000 2 —
15:1 1 g 0.000 2 —
16:1 undifferentiated 1 g 0.023 2 —
17:1 1 g 0.017 2 —
18:1 undifferentiated 1 g 20.769 2 —
20:1 1 g 0.096 2 —
22:1 undifferentiated 1 g 0.033 2 —
24:1 c 1 g 0.000 2 —
Fatty acids, total polyunsaturated g 26.145 — —
18:2 undifferentiated 1 g 26.046 2 —
18:3 undifferentiated 1 g 0.068 2 —
18:4 1 g 0.016 2 —
20:2 n-6 c,c 1 g 0.000 2 —
20:3 undifferentiated 1 g 0.000 2 —
20:4 undifferentiated 1 g 0.000 2 —
20:5 n-3 (EPA) 1 g 0.016 2 —
21:5 1 g 0.000 2 —
22:4 1 g 0.000 2 —
22:5 n-3 (DPA) 1 g 0.000 2 —
22:6 n-3 (DHA) 1 g 0.000 2 —
Cholesterol mg 0 — —
Phytosterols mg 603 — —
Amino Acids
Tryptophan g 0.393 25 —
Threonine g 1.049 41 —
Isoleucine g 1.287 41 —
Leucine g 1.875 41 —
Lysine g 1.059 44 —
Methionine g 0.558 40 —
Cystine g 0.510 26 —
Phenylalanine g 1.321 40 —
Tyrosine g 0.753 31 —
Valine g 1.486 41 —
Arginine g 2.715 35 —
Histidine g 0.714 35 —
Alanine g 1.262 26 —
Aspartic acid g 2.764 26 —
Glutamic acid g 6.304 26 —
Glycine g 1.651 26 —
Proline g 1.336 25 —
Serine g 1.215 26 —
Other
Alcohol, ethyl g 0.0 — —
Caffeine mg 0 — —
Theobromine mg 0 — —
Flavonoids
Isoflavones
Daidzein 6 mg 0.0 3 0
Genistein 6 mg 0.0 3 0
Total isoflavones 6 mg 0.0 3 0
Biochanin A mg 0.0 3 0
Formononetin mg 0.0 3 0
Coumestrol mg 0.0 3 0
Sources of Data
1Nutrient Data Laboratory, ARS, USDA National Food and Nutrient Analysis Program, Wave 9p , 2005  Beltsville MD  
2Nutrient Data Laboratory, ARS, USDA Investigation of the carbohydrate fraction of foods . . . raw, processed and prepared , 1985  Beltsville MD  
3National Sunflower Association Phytochemicals in sunflower kernel (Helianthus annus L.) and selected tree nuts , 2001  Bismark ND  
4M.M. Delgado-Zamarreno, M. Bustamante-Rangel, A. Sanchez-Perez, J. Hernandez-Mendez Analysis of vitamin D isomers in seeds & nuts with & without coupled hydrolysis by liquid chromatography & coulometric detection , 2001 J. Chromatogr. A. 935   pp.77-86
5O.E. Olson, I.S. Palmer Selenium in foods purchased or produced in South Dakota , 1984 Journal of Food Science 49  
Sources of Data
6Mazur, W., Fotsis, T., W„h„l„, K., Ojala, S., Salakka, A. and Adlercreutz, H. Isotope dilution gas chromatographic-mass spectrometric method for the determination of isoflavonoids, coumestrol, and lignans in food samples. , 1996 Anal. Biochem. 233   pp.169-180

 

Remember the extensive nutrition information table above is for the sunflower seed kernels, NOT for sunflower microgreens. However, since the seed kernel disappears entirely and transforms into the microgreen, most of the nutrients in the seed kernel are carried into the microgreen, while others are created anew, others are drawn up from the nutrient rich soil, and still others remain the same but are made more readily digestible.

To some degree, our own experience of consuming sunflower microgreens dictates how nutrient rich they are because when we eat them, we feel strong and are full of energy. We also seem to have increase resistance to illnesses such as the common cold and flu such that while everyone else around us is getting sick, we remain healthy. Granted, we are definitely not totally immune and a variety of factors need to be considered here, but we feel strongly that consuming microgreens regularly does significantly increase our immune capacity, thereby making us more resilient to common diseases.

These statements of personal experiences eating nutrient rich, living, whole, raw foods such as sunflower microgreens are often echoed by our customers and other microgreen growers and consumers as well. They say, “I feel so alive!”

If you know of or come across any additional quality sources of nutrition information on sunflower microgreens, please leave us a comment below or otherwise contact us and let us know about it!

Filed Under: Featured, Nutrition Tagged With: Isabel Shipard, Living Whole Foods, Nutrition Information, Sunflower Microgreens, Sunflower Sprouts

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