Nutrients in 14 ounces of Toasted Sunflower Seed Kernels with Salt

Seeds, sunflower seed kernels, toasted, with salt added.

cooked

Macros Ratio

Protein Fat Carbs

10%

77%

13%

14 oz ▼

Macro Nutrients

Toasted Sunflower Seed Kernels with Salt

Energy2457 kcal

84.7%

Toasted Sunflower Seed Kernels with Salt have 2456.76767 kcal of Energy per 14 ounces, which is 84.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat225 g

232%

Toasted Sunflower Seed Kernels with Salt have 225.435224 g of Fat per 14 ounces, which is 232% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat23.6 g

74%

Toasted Sunflower Seed Kernels with Salt have 23.62704029 g of Saturated Fat per 14 ounces, which is 74% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.31 g

19.6%

Toasted Sunflower Seed Kernels with Salt have 0.31354547 g of Omega 3 per 14 ounces, which is 19.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 6148 g

873%

Toasted Sunflower Seed Kernels with Salt have 148.3982927 g of Omega 6 per 14 ounces, which is 873% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Toasted Sunflower Seed Kernels 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

Carbohydrate81.7 g

63%

Toasted Sunflower Seed Kernels with Salt have 81.7202687 g of Carbohydrate per 14 ounces, which is 63% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber45.6 g

120%

Toasted Sunflower Seed Kernels with Salt have 45.642695 g of Fiber per 14 ounces, which is 120% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein68.3 g

122%

Toasted Sunflower Seed Kernels with Salt have 68.3052853 g of Protein per 14 ounces, which is 122% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Toasted Sunflower Seed Kernels with Salt

Vitamin A0 μg

RAE, retinol activity equivalents

Toasted Sunflower Seed Kernels 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 B11.3 mg

107%

Thiamine

Toasted Sunflower Seed Kernels with Salt have 1.28990225 mg of Vitamin B1 per 14 ounces, which is 107% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.13 mg

87%

Riboflavin

Toasted Sunflower Seed Kernels with Salt have 1.13114505 mg of Vitamin B2 per 14 ounces, which is 87% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B316.7 mg

104%

Niacin, nicotinic acid, niacinamide

Toasted Sunflower Seed Kernels with Salt have 16.66156814 mg of Vitamin B3 per 14 ounces, which is 104% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B528 mg

560%

Pantothenic acid

Toasted Sunflower Seed Kernels with Salt have 28.0206458 mg of Vitamin B5 per 14 ounces, which is 560% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.2 mg

246%

Pyridoxine

Toasted Sunflower Seed Kernels with Salt have 3.19498865 mg of Vitamin B6 per 14 ounces, which is 246% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9945 μg

236%

Folates and Folic Acid

Toasted Sunflower Seed Kernels with Salt have 944.60534 μg of Vitamin B9 per 14 ounces, which is 236% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Toasted Sunflower Seed Kernels 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

Toasted Sunflower Seed Kernels 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

Toasted Sunflower Seed Kernels 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Toasted Sunflower Seed Kernels with Salt

Calcium226 mg

22.6%

Toasted Sunflower Seed Kernels with Salt have 226.22901 mg of Calcium per 14 ounces, which is 22.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper7.28 mg

809%

Toasted Sunflower Seed Kernels with Salt have 7.27901762 mg of Copper per 14 ounces, which is 809% 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

Iron27 mg

338%

Toasted Sunflower Seed Kernels with Salt have 27.0284133 mg of Iron per 14 ounces, which is 338% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium512 mg

122%

Toasted Sunflower Seed Kernels 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

Manganese8.4 mg

365%

Toasted Sunflower Seed Kernels with Salt have 8.39031802 mg of Manganese per 14 ounces, which is 365% 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

Phosphorus4596 mg

657%

Toasted Sunflower Seed Kernels with Salt have 4596.02094 mg of Phosphorus per 14 ounces, which is 657% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1949 mg

57.3%

Toasted Sunflower Seed Kernels with Salt have 1948.74463 mg of Potassium per 14 ounces, which is 57.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium247 μg

449%

Toasted Sunflower Seed Kernels with Salt have 246.867446 μg of Selenium per 14 ounces, which is 449% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2433 mg

162%

Toasted Sunflower Seed Kernels with Salt have 2432.95409 mg of Sodium per 14 ounces, which is 162% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc21 mg

191%

Toasted Sunflower Seed Kernels with Salt have 21.035329 mg of Zinc per 14 ounces, which is 191% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3.97 g

0.11%

Toasted Sunflower Seed Kernels with Salt have 3.96893 g of Water per 14 ounces, which is 0.11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Toasted Sunflower Seed Kernels with Salt:

14 ounces of Toasted Sunflower Seed Kernels with Salt has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9.
It has some Vitamin C.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Toasted Sunflower Seed Kernels with Salt:

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

Macronutrients in 14 ounces of Toasted Sunflower Seed Kernels with Salt:

14 ounces of Toasted Sunflower Seed Kernels 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.

Compare Toasted Sunflower Seed Kernels with Salt with:

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Food Info

Nutrients in 14 ounces of Toasted Sunflower Seed Kernels with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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