Nutrients in 500 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt

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

Weight per 500 Calories

Dry Roasted Sunflower Seed Kernels From Shell with Salt

92g

Dry Roasted Sunflower Seed Kernels From Shell with Salt has very high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

13%

76%

11%

500 kcal ▼

Macro Nutrients

Dry Roasted Sunflower Seed Kernels From Shell with Salt

Energy500 kcal

17.2%

Dry Roasted Sunflower Seed Kernels From Shell with 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

Fat45.6 g

47%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 45.604395604396 g of Fat per 500 calories, which is 47% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat4.78 g

15%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 4.779304029304 g of Saturated Fat per 500 calories, which is 15% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.063 g

3.95%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 0.063186813186813 g of Omega 3 per 500 calories, which is 3.95% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 630 g

177%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 30.020146520147 g of Omega 6 per 500 calories, which is 177% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate14 g

10.8%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 14.020146520147 g of Carbohydrate per 500 calories, which is 10.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.5 g

3.45%

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 2.5 g of Sugars per 500 calories, which is 3.45% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.027 g

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 0.027472527472527 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.47 g

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 2.4725274725275 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber8.24 g

21.7%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 8.2417582417582 g of Fiber per 500 calories, which is 21.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein17.7 g

31.6%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 17.701465201465 g of Protein per 500 calories, which is 31.6% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.097 mg

8.1%

Thiamine

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 0.097069597069597 mg of Vitamin B1 per 500 calories, which is 8.1% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.23 mg

17.3%

Riboflavin

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 0.22527472527473 mg of Vitamin B2 per 500 calories, which is 17.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.45 mg

40.3%

Niacin, nicotinic acid, niacinamide

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 6.4487179487179 mg of Vitamin B3 per 500 calories, which is 40.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B56.45 mg

129%

Pantothenic acid

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 6.4468864468864 mg of Vitamin B5 per 500 calories, which is 129% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.74 mg

56.6%

Pyridoxine

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 0.73626373626374 mg of Vitamin B6 per 500 calories, which is 56.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9217 μg

54.3%

Folates and Folic Acid

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 217.03296703297 μg of Vitamin B9 per 500 calories, which is 54.3% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.3 mg

1.42%

Ascorbic acid

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.2820512820513 mg of Vitamin C per 500 calories, which is 1.42% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E24 mg

159%

Tocopherols and Tocotrienols

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 23.901098901099 mg of Vitamin E per 500 calories, which is 159% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.47 μg

2.06%

Phytomenadione or phylloquinone

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 2.4725274725275 μg of Vitamin K per 500 calories, which is 2.06% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dry Roasted Sunflower Seed Kernels From Shell with Salt

Calcium64 mg

6.4%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 64.102564102564 mg of Calcium per 500 calories, which is 6.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.68 mg

186%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.6758241758242 mg of Copper per 500 calories, which is 186% 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

Iron3.48 mg

43.5%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 3.4798534798535 mg of Iron per 500 calories, which is 43.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium118 mg

28%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 118.13186813187 mg of Magnesium per 500 calories, which is 28% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.93 mg

84%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.9322344322344 mg of Manganese per 500 calories, which is 84% 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

Phosphorus1058 mg

151%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1057.6923076923 mg of Phosphorus per 500 calories, which is 151% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium778 mg

23%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 778.38827838828 mg of Potassium per 500 calories, which is 23% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium72.6 μg

132%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 72.619047619048 μg of Selenium per 500 calories, which is 132% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5502 mg

367%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 5501.8315018315 mg of Sodium per 500 calories, which is 367% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.84 mg

44%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 4.8443223443223 mg of Zinc per 500 calories, which is 44% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1.1 g

0.03%

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.0989010989011 g of Water per 500 calories, which is 0.03% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt:

500 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt 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 From Shell with Salt:

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

Macronutrients in 500 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt:

500 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt 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.
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 500 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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