Nutrients in 500 calories of Roasted Sunflower Seeds

Dry Roasted Sunflower Seed Kernels no Salt.

Weight per 500 Calories

Roasted Sunflower Seeds

86g

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%

500 kcal ▼

Macro Nutrients

Roasted Sunflower Seeds

Energy500 kcal

17.2%

Dry Roasted Sunflower Seed Kernels no Salt have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat42.8 g

44%

Dry Roasted Sunflower Seed Kernels no Salt have 42.783505154639 g of Fat per 500 calories, which is 44% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat4.5 g

14%

Dry Roasted Sunflower Seed Kernels no Salt have 4.483676975945 g of Saturated Fat per 500 calories, which is 14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.059 g

3.7%

Dry Roasted Sunflower Seed Kernels no Salt have 0.059278350515464 g of Omega 3 per 500 calories, which is 3.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 628 g

166%

Dry Roasted Sunflower Seed Kernels no Salt have 28.16323024055 g of Omega 6 per 500 calories, which is 166% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dry Roasted Sunflower Seed Kernels no Salt have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate20.7 g

16%

Dry Roasted Sunflower Seed Kernels no Salt have 20.678694158076 g of Carbohydrate per 500 calories, which is 16% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.35 g

3.23%

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

Dry Roasted Sunflower Seed Kernels no Salt have 2.3453608247423 g of Sugars per 500 calories, which is 3.23% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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

No information available

Sucrose

No information available

Fiber9.54 g

25%

Dry Roasted Sunflower Seed Kernels no Salt have 9.5360824742268 g of Fiber per 500 calories, which is 25% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein16.6 g

29.7%

Dry Roasted Sunflower Seed Kernels no Salt have 16.606529209622 g of Protein per 500 calories, which is 29.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Roasted Sunflower Seeds

Vitamin A0 μg

RAE, retinol activity equivalents

Dry Roasted Sunflower Seed Kernels no Salt have 0 μg of Vitamin A per 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.091 mg

7.6%

Thiamine

Dry Roasted Sunflower Seed Kernels no Salt have 0.09106529209622 mg of Vitamin B1 per 500 calories, which is 7.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.21 mg

16.3%

Riboflavin

Dry Roasted Sunflower Seed Kernels no Salt have 0.21134020618557 mg of Vitamin B2 per 500 calories, which is 16.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B36.05 mg

38%

Niacin, nicotinic acid, niacinamide

Dry Roasted Sunflower Seed Kernels no Salt have 6.0498281786942 mg of Vitamin B3 per 500 calories, which is 38% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B56.05 mg

121%

Pantothenic acid

Dry Roasted Sunflower Seed Kernels no Salt have 6.0481099656357 mg of Vitamin B5 per 500 calories, which is 121% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.69 mg

53%

Pyridoxine

Dry Roasted Sunflower Seed Kernels no Salt have 0.69072164948454 mg of Vitamin B6 per 500 calories, which is 53% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9204 μg

51%

Folates and Folic Acid

Dry Roasted Sunflower Seed Kernels no Salt have 203.60824742268 μg of Vitamin B9 per 500 calories, which is 51% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dry Roasted Sunflower Seed Kernels no Salt have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C1.2 mg

1.34%

Ascorbic acid

Dry Roasted Sunflower Seed Kernels no Salt have 1.2027491408935 mg of Vitamin C per 500 calories, which is 1.34% 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 no Salt have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E22.4 mg

149%

Tocopherols and Tocotrienols

Dry Roasted Sunflower Seed Kernels no Salt have 22.422680412371 mg of Vitamin E per 500 calories, which is 149% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.3 μg

1.93%

Phytomenadione or phylloquinone

Dry Roasted Sunflower Seed Kernels no Salt have 2.319587628866 μg of Vitamin K per 500 calories, which is 1.93% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Roasted Sunflower Seeds

Calcium60 mg

Dry Roasted Sunflower Seed Kernels no Salt have 60.137457044674 mg of Calcium per 500 calories, which is 6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.57 mg

175%

Dry Roasted Sunflower Seed Kernels no Salt have 1.5721649484536 mg of Copper per 500 calories, which is 175% 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

Iron3.26 mg

41%

Dry Roasted Sunflower Seed Kernels no Salt have 3.2646048109966 mg of Iron per 500 calories, which is 41% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium111 mg

26.4%

Dry Roasted Sunflower Seed Kernels no Salt have 110.82474226804 mg of Magnesium per 500 calories, which is 26.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.8 mg

79%

Dry Roasted Sunflower Seed Kernels no Salt have 1.8127147766323 mg of Manganese per 500 calories, which is 79% 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

Phosphorus992 mg

142%

Dry Roasted Sunflower Seed Kernels no Salt have 992.26804123711 mg of Phosphorus per 500 calories, which is 142% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium730 mg

21.5%

Dry Roasted Sunflower Seed Kernels no Salt have 730.24054982818 mg of Potassium per 500 calories, which is 21.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium68 μg

124%

Dry Roasted Sunflower Seed Kernels no Salt have 68.127147766323 μg of Selenium per 500 calories, which is 124% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2.58 mg

0.17%

Dry Roasted Sunflower Seed Kernels no Salt have 2.5773195876289 mg of Sodium per 500 calories, which is 0.17% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.54 mg

41.3%

Dry Roasted Sunflower Seed Kernels no Salt have 4.5446735395189 mg of Zinc per 500 calories, which is 41.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1.03 g

0.028%

Dry Roasted Sunflower Seed Kernels no Salt have 1.0309278350515 g of Water per 500 calories, which is 0.028% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Dry Roasted Sunflower Seed Kernels no Salt:

500 calories of Roasted Sunflower Seeds has outstanding amounts of Vitamin B5 and Vitamin E.
It is an excellent source of Vitamin B3, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin B1 and Vitamin B2.
While 500 calories of product has trace amounts of Vitamin C and Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 500 calories of Dry Roasted Sunflower Seed Kernels no Salt:

500 calories of Roasted Sunflower Seeds has outstanding amounts of Copper, Phosphorus and Selenium.
It is an excellent source of Iron, Magnesium, Manganese, Potassium and Zinc.
It also has some Calcium.
It has no Sodium.

Macronutrients in 500 calories of Dry Roasted Sunflower Seed Kernels no Salt:

500 calories of Roasted Sunflower Seeds has outstanding amounts of Omega 6.
It is an excellent source of Fat, Fiber and Protein.
It also has a good amount of Saturated Fat and Carbohydrate.
This nut has some Omega 3 and Sugars.

Compare Dry Roasted Sunflower Seed Kernels no Salt with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Roasted Sunflower Seeds

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Dry Roasted Sunflower Seed Kernels no Salt with: