Nutrients in 14 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt

Seeds, sunflower seed kernels from shell, dry roasted, with salt added.

Macros Ratio

Protein Fat Carbs

13%

76%

11%

14 oz ▼

Macro Nutrients

Dry Roasted Sunflower Seed Kernels From Shell with Salt

Energy2167 kcal

74.7%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 2167.03578 kcal of Energy per 14 ounces, which is 74.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat198 g

204%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 197.652714 g of Fat per 14 ounces, which is 204% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat20.7 g

64.7%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 20.71384567 g of Saturated Fat per 14 ounces, which is 64.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.27 g

17%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 0.27385617 g of Omega 3 per 14 ounces, which is 17% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 6130 g

765%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 130.10946326 g of Omega 6 per 14 ounces, which is 765% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate60.8 g

46.7%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 60.7643183 g of Carbohydrate per 14 ounces, which is 46.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars11 g

15%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 10.8351789 g of Sugars per 14 ounces, which is 15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0 g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 0 g of Fructose per 14 ounces, which is 0% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.12 g

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 0.1190679 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose10.7 g

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 10.716111 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber35.7 g

94%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 35.72037 g of Fiber per 14 ounces, which is 94% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein76.7 g

137%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 76.7194169 g of Protein per 14 ounces, which is 137% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dry Roasted Sunflower Seed Kernels From Shell with Salt

Vitamin A0 μg

RAE, retinol activity equivalents

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.42 mg

35%

Thiamine

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 0.42070658 mg of Vitamin B1 per 14 ounces, which is 35% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.98 mg

75%

Riboflavin

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 0.97635678 mg of Vitamin B2 per 14 ounces, which is 75% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B328 mg

175%

Niacin, nicotinic acid, niacinamide

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 27.94920506 mg of Vitamin B3 per 14 ounces, which is 175% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B528 mg

559%

Pantothenic acid

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 27.9412672 mg of Vitamin B5 per 14 ounces, which is 559% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.2 mg

245%

Pyridoxine

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 3.19101972 mg of Vitamin B6 per 14 ounces, which is 245% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9941 μg

235%

Folates and Folic Acid

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 940.63641 μg of Vitamin B9 per 14 ounces, which is 235% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C5.56 mg

6.17%

Ascorbic acid

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 5.556502 mg of Vitamin C per 14 ounces, which is 6.17% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E104 mg

691%

Tocopherols and Tocotrienols

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 103.589073 mg of Vitamin E per 14 ounces, which is 691% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K10.7 μg

8.93%

Phytomenadione or phylloquinone

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 10.716111 μg of Vitamin K per 14 ounces, which is 8.93% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dry Roasted Sunflower Seed Kernels From Shell with Salt

Calcium278 mg

27.8%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 277.8251 mg of Calcium per 14 ounces, which is 27.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper7.26 mg

807%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 7.2631419 mg of Copper per 14 ounces, which is 807% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron15 mg

189%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 15.081934 mg of Iron per 14 ounces, which is 189% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium512 mg

122%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 511.99197 mg of Magnesium per 14 ounces, which is 122% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese8.37 mg

364%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 8.3744423 mg of Manganese per 14 ounces, which is 364% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus4584 mg

655%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 4584.11415 mg of Phosphorus per 14 ounces, which is 655% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3374 mg

99%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 3373.5905 mg of Potassium per 14 ounces, which is 99% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium315 μg

572%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 314.736149 μg of Selenium per 14 ounces, which is 572% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium23845 mg

1590%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 23845.33144 mg of Sodium per 14 ounces, which is 1590% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc21 mg

191%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 20.9956397 mg of Zinc per 14 ounces, which is 191% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water4.76 g

0.13%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 4.762716 g of Water per 14 ounces, which is 0.13% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt:

14 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt has outstanding amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E.
It is an excellent source of Vitamin B1 and Vitamin B2.
It also has a good amount of Vitamin K.
This nut has some Vitamin C.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt:

14 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc.
It is an excellent source of Calcium.

Macronutrients in 14 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt:

14 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt has outstanding amounts of Fat, Omega 6, Fiber and Protein.
It is an excellent source of Saturated Fat and Carbohydrate.
It also has a good amount of Omega 3 and Sugars.
It has no Fructose, Glucose and Sucrose.

Compare Dry Roasted Sunflower Seed Kernels From Shell with Salt with:

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Food Info

Nutrients in 14 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Dry Roasted Sunflower Seed Kernels From Shell with Salt with: