Nutrients in 100 calories of Sunflower Seeds

Dried Sunflower Seed Kernels (Helianthus annuus).

Weight per 100 Calories

Sunflower Seeds

17g

Dried Sunflower Seed Kernels has very high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

13%

74%

13%

100 kcal ▼

Macro Nutrients

Sunflower Seeds

Energy100 kcal

3.45%

Dried Sunflower Seed Kernels have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat8.8 g

9.1%

Dried Sunflower Seed Kernels have 8.8116438356164 g of Fat per 100 calories, which is 9.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.76 g

2.4%

Dried Sunflower Seed Kernels have 0.76284246575342 g of Saturated Fat per 100 calories, which is 2.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.01 g

0.64%

Dried Sunflower Seed Kernels have 0.01027397260274 g of Omega 3 per 100 calories, which is 0.64% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.95 g

23.2%

Dried Sunflower Seed Kernels have 3.9469178082192 g of Omega 6 per 100 calories, which is 23.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dried Sunflower Seed Kernels have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate3.42 g

2.63%

Dried Sunflower Seed Kernels have 3.4246575342466 g of Carbohydrate per 100 calories, which is 2.63% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.45 g

0.62%

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

Dried Sunflower Seed Kernels have 0.4486301369863 g of Sugars per 100 calories, which is 0.62% 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

Sucrose0.43 g

Dried Sunflower Seed Kernels have 0.42808219178082 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber1.47 g

3.88%

Dried Sunflower Seed Kernels have 1.472602739726 g of Fiber per 100 calories, which is 3.88% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.56 g

6.35%

Dried Sunflower Seed Kernels have 3.5582191780822 g of Protein per 100 calories, which is 6.35% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Sunflower Seeds

Vitamin A0.51 μg

0.057%

RAE, retinol activity equivalents

Dried Sunflower Seed Kernels have 0.51369863013699 μg of Vitamin A per 100 calories, which is 0.057% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.25 mg

21%

Thiamine

Dried Sunflower Seed Kernels have 0.25342465753425 mg of Vitamin B1 per 100 calories, which is 21% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.061 mg

4.68%

Riboflavin

Dried Sunflower Seed Kernels have 0.060787671232877 mg of Vitamin B2 per 100 calories, which is 4.68% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.43 mg

8.92%

Niacin, nicotinic acid, niacinamide

Dried Sunflower Seed Kernels have 1.4272260273973 mg of Vitamin B3 per 100 calories, which is 8.92% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.19 mg

3.87%

Pantothenic acid

Dried Sunflower Seed Kernels have 0.19349315068493 mg of Vitamin B5 per 100 calories, which is 3.87% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.23 mg

17.7%

Pyridoxine

Dried Sunflower Seed Kernels have 0.23030821917808 mg of Vitamin B6 per 100 calories, which is 17.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B939 μg

9.7%

Folates and Folic Acid

Dried Sunflower Seed Kernels have 38.869863013699 μg of Vitamin B9 per 100 calories, which is 9.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dried Sunflower Seed Kernels have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.24 mg

0.27%

Ascorbic acid

Dried Sunflower Seed Kernels have 0.23972602739726 mg of Vitamin C per 100 calories, which is 0.27% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dried Sunflower Seed Kernels have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E6.02 mg

40%

Tocopherols and Tocotrienols

Dried Sunflower Seed Kernels have 6.0222602739726 mg of Vitamin E per 100 calories, which is 40% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0 μg

Phytomenadione or phylloquinone

Dried Sunflower Seed Kernels have 0 μg of Vitamin K per 100 calories, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Sunflower Seeds

Calcium13.4 mg

1.34%

Dried Sunflower Seed Kernels have 13.356164383562 mg of Calcium per 100 calories, which is 1.34% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.31 mg

34.2%

Dried Sunflower Seed Kernels have 0.30821917808219 mg of Copper per 100 calories, which is 34.2% 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

Iron0.9 mg

11.2%

Dried Sunflower Seed Kernels have 0.89897260273973 mg of Iron per 100 calories, which is 11.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium55.7 mg

13.3%

Dried Sunflower Seed Kernels have 55.650684931507 mg of Magnesium per 100 calories, which is 13.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.33 mg

14.5%

Dried Sunflower Seed Kernels have 0.33390410958904 mg of Manganese per 100 calories, which is 14.5% 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

Phosphorus113 mg

16%

Dried Sunflower Seed Kernels have 113.01369863014 mg of Phosphorus per 100 calories, which is 16% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium110 mg

3.25%

Dried Sunflower Seed Kernels have 110.44520547945 mg of Potassium per 100 calories, which is 3.25% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9.08 μg

16.5%

Dried Sunflower Seed Kernels have 9.0753424657534 μg of Selenium per 100 calories, which is 16.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1.54 mg

0.1%

Dried Sunflower Seed Kernels have 1.541095890411 mg of Sodium per 100 calories, which is 0.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.86 mg

7.8%

Dried Sunflower Seed Kernels have 0.85616438356164 mg of Zinc per 100 calories, which is 7.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water0.81 g

0.022%

Dried Sunflower Seed Kernels have 0.80993150684932 g of Water per 100 calories, which is 0.022% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Dried Sunflower Seed Kernels:

100 calories of Sunflower Seeds is an excellent source of Vitamin B1 and Vitamin E.
It has a good amount of Vitamin B3, Vitamin B6 and Vitamin B9.
It also has some Vitamin B2 and Vitamin B5.
It has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.

Minerals in 100 calories of Dried Sunflower Seed Kernels:

100 calories of Sunflower Seeds is an excellent source of Copper.
It has a good amount of Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc.
It also has some Potassium.
While 100 calories of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 100 calories of Dried Sunflower Seed Kernels:

100 calories of Sunflower Seeds is an excellent source of Omega 6.
It has a good amount of Fat.
It also has some Carbohydrate, Fiber and Protein.
While 100 calories of product has trace amounts of Saturated Fat, it has no Omega 3, Sugars and Sucrose.

Compare Dried Sunflower Seed Kernels with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Tomatoes

Food Info

Nutrients in 100 calories of Sunflower Seeds

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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