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Nutrients in 300 calories of Roasted Sunflower Seeds

Dry Roasted Sunflower Seed Kernels no Salt.

Weight per 300 Calories

Roasted Sunflower Seeds
51.5g

Dry Roasted Sunflower Seed Kernels no Salt has very high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
12%
72%
16%
300 kcal ▼

Macro Nutrients

Roasted Sunflower Seeds
Energy300 kcal
10.3%
Dry Roasted Sunflower Seed Kernels no Salt have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat25.7 g
26.5%
Dry Roasted Sunflower Seed Kernels no Salt have 25.670103092784 g of Fat per 300 calories, which is 26.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat2.7 g
8.4%
Dry Roasted Sunflower Seed Kernels no Salt have 2.690206185567 g of Saturated Fat per 300 calories, which is 8.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.036 g
2.22%
Dry Roasted Sunflower Seed Kernels no Salt have 0.035567010309278 g of Omega 3 per 300 calories, which is 2.22% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 617 g
99%
Dry Roasted Sunflower Seed Kernels no Salt have 16.89793814433 g of Omega 6 per 300 calories, which is 99% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Dry Roasted Sunflower Seed Kernels no Salt have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate12.4 g
9.54%
Dry Roasted Sunflower Seed Kernels no Salt have 12.407216494845 g of Carbohydrate per 300 calories, which is 9.54% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.4 g
1.94%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dry Roasted Sunflower Seed Kernels no Salt have 1.4072164948454 g of Sugars per 300 calories, which is 1.94% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber5.72 g
15%
Dry Roasted Sunflower Seed Kernels no Salt have 5.7216494845361 g of Fiber per 300 calories, which is 15% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein9.96 g
17.8%
Dry Roasted Sunflower Seed Kernels no Salt have 9.9639175257732 g of Protein per 300 calories, which is 17.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Roasted Sunflower Seeds
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Dry Roasted Sunflower Seed Kernels no Salt have 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.055 mg
4.55%
Thiamine
Dry Roasted Sunflower Seed Kernels no Salt have 0.054639175257732 mg of Vitamin B1 per 300 calories, which is 4.55% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg
9.75%
Riboflavin
Dry Roasted Sunflower Seed Kernels no Salt have 0.12680412371134 mg of Vitamin B2 per 300 calories, which is 9.75% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.63 mg
22.7%
Niacin, nicotinic acid, niacinamide
Dry Roasted Sunflower Seed Kernels no Salt have 3.6298969072165 mg of Vitamin B3 per 300 calories, which is 22.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.63 mg
72.6%
Pantothenic acid
Dry Roasted Sunflower Seed Kernels no Salt have 3.6288659793814 mg of Vitamin B5 per 300 calories, which is 72.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.41 mg
32%
Pyridoxine
Dry Roasted Sunflower Seed Kernels no Salt have 0.41443298969072 mg of Vitamin B6 per 300 calories, which is 32% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9122 μg
30.5%
Folates and Folic Acid
Dry Roasted Sunflower Seed Kernels no Salt have 122.16494845361 μg of Vitamin B9 per 300 calories, which is 30.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Dry Roasted Sunflower Seed Kernels no Salt have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.72 mg
0.8%
Ascorbic acid
Dry Roasted Sunflower Seed Kernels no Salt have 0.72164948453608 mg of Vitamin C per 300 calories, which is 0.8% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Dry Roasted Sunflower Seed Kernels no Salt have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E13.5 mg
89.7%
Tocopherols and Tocotrienols
Dry Roasted Sunflower Seed Kernels no Salt have 13.453608247423 mg of Vitamin E per 300 calories, which is 89.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1.4 μg
1.16%
Phytomenadione or phylloquinone
Dry Roasted Sunflower Seed Kernels no Salt have 1.3917525773196 μg of Vitamin K per 300 calories, which is 1.16% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Roasted Sunflower Seeds
Calcium36 mg
3.6%
Dry Roasted Sunflower Seed Kernels no Salt have 36.082474226804 mg of Calcium per 300 calories, which is 3.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.94 mg
105%
Dry Roasted Sunflower Seed Kernels no Salt have 0.94329896907216 mg of Copper per 300 calories, which is 105% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.96 mg
24.5%
Dry Roasted Sunflower Seed Kernels no Salt have 1.9587628865979 mg of Iron per 300 calories, which is 24.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium66.5 mg
16%
Dry Roasted Sunflower Seed Kernels no Salt have 66.494845360825 mg of Magnesium per 300 calories, which is 16% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.1 mg
47.3%
Dry Roasted Sunflower Seed Kernels no Salt have 1.0876288659794 mg of Manganese per 300 calories, which is 47.3% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus595 mg
85%
Dry Roasted Sunflower Seed Kernels no Salt have 595.36082474227 mg of Phosphorus per 300 calories, which is 85% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium438 mg
13%
Dry Roasted Sunflower Seed Kernels no Salt have 438.14432989691 mg of Potassium per 300 calories, which is 13% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium41 μg
74.3%
Dry Roasted Sunflower Seed Kernels no Salt have 40.876288659794 μg of Selenium per 300 calories, which is 74.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1.55 mg
0.1%
Dry Roasted Sunflower Seed Kernels no Salt have 1.5463917525773 mg of Sodium per 300 calories, which is 0.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.73 mg
24.8%
Dry Roasted Sunflower Seed Kernels no Salt have 2.7268041237113 mg of Zinc per 300 calories, which is 24.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water0.62 g
0.017%
Dry Roasted Sunflower Seed Kernels no Salt have 0.61855670103093 g of Water per 300 calories, which is 0.017% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Dry Roasted Sunflower Seed Kernels no Salt:
Minerals in 300 calories of Dry Roasted Sunflower Seed Kernels no Salt:
Macronutrients in 300 calories of Dry Roasted Sunflower Seed Kernels no Salt:



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