Nutrients in 300 calories of Oil Roasted Sunflower Seeds

Oil Roasted Sunflower Seed Kernels.

roasted cooked

Weight per 300 Calories

Oil Roasted Sunflower Seeds

50.7g

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

Macros Ratio

Protein Fat Carbs

13%

73%

14%

300 kcal ▼

Macro Nutrients

Oil Roasted Sunflower Seeds

Energy300 kcal

10.3%

Oil Roasted Sunflower Seed Kernels 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

Fat26 g

27%

Oil Roasted Sunflower Seed Kernels have 25.996621621622 g of Fat per 300 calories, which is 27% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat3.6 g

11%

Oil Roasted Sunflower Seed Kernels have 3.5817567567568 g of Saturated Fat per 300 calories, which is 11% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.041 g

2.57%

Oil Roasted Sunflower Seed Kernels have 0.041047297297297 g of Omega 3 per 300 calories, which is 2.57% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 617.3 g

102%

Oil Roasted Sunflower Seed Kernels have 17.335135135135 g of Omega 6 per 300 calories, which is 102% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Oil Roasted Sunflower Seed Kernels 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

Carbohydrate11.6 g

8.92%

Oil Roasted Sunflower Seed Kernels have 11.599662162162 g of Carbohydrate per 300 calories, which is 8.92% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.58 g

2.17%

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

Oil Roasted Sunflower Seed Kernels have 1.5760135135135 g of Sugars per 300 calories, which is 2.17% 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]

Oil Roasted Sunflower Seed Kernels have 0 g of Fructose per 300 calories, which is 0% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.38 g

Oil Roasted Sunflower Seed Kernels have 0.375 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.2 g

Oil Roasted Sunflower Seed Kernels have 1.2010135135135 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber5.37 g

14%

Oil Roasted Sunflower Seed Kernels have 5.3716216216216 g of Fiber per 300 calories, which is 14% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10 g

18%

Oil Roasted Sunflower Seed Kernels have 10.165540540541 g of Protein per 300 calories, which is 18% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Oil Roasted Sunflower Seeds

Vitamin A0 μg

RAE, retinol activity equivalents

Oil Roasted Sunflower Seed Kernels 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 B10.16 mg

13.5%

Thiamine

Oil Roasted Sunflower Seed Kernels have 0.16216216216216 mg of Vitamin B1 per 300 calories, which is 13.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.14 mg

11%

Riboflavin

Oil Roasted Sunflower Seed Kernels have 0.14189189189189 mg of Vitamin B2 per 300 calories, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.1 mg

13%

Niacin, nicotinic acid, niacinamide

Oil Roasted Sunflower Seed Kernels have 2.0929054054054 mg of Vitamin B3 per 300 calories, which is 13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.5 mg

70.3%

Pantothenic acid

Oil Roasted Sunflower Seed Kernels have 3.5168918918919 mg of Vitamin B5 per 300 calories, which is 70.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.4 mg

31%

Pyridoxine

Oil Roasted Sunflower Seed Kernels have 0.40135135135135 mg of Vitamin B6 per 300 calories, which is 31% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9119 μg

29.6%

Folates and Folic Acid

Oil Roasted Sunflower Seed Kernels have 118.58108108108 μg of Vitamin B9 per 300 calories, which is 29.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Oil Roasted Sunflower Seed Kernels 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 C0.56 mg

0.62%

Ascorbic acid

Oil Roasted Sunflower Seed Kernels have 0.55743243243243 mg of Vitamin C per 300 calories, which is 0.62% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Oil Roasted Sunflower Seed Kernels 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 E18.4 mg

123%

Tocopherols and Tocotrienols

Oil Roasted Sunflower Seed Kernels have 18.410472972973 mg of Vitamin E per 300 calories, which is 123% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.57 μg

1.3%

Phytomenadione or phylloquinone

Oil Roasted Sunflower Seed Kernels have 1.5709459459459 μg of Vitamin K per 300 calories, which is 1.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Oil Roasted Sunflower Seeds

Calcium44 mg

4.4%

Oil Roasted Sunflower Seed Kernels have 44.087837837838 mg of Calcium per 300 calories, which is 4.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.91 mg

102%

Oil Roasted Sunflower Seed Kernels have 0.91418918918919 mg of Copper per 300 calories, which is 102% 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

Iron2.17 mg

27%

Oil Roasted Sunflower Seed Kernels have 2.1689189189189 mg of Iron per 300 calories, which is 27% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium64.4 mg

15.3%

Oil Roasted Sunflower Seed Kernels have 64.358108108108 mg of Magnesium per 300 calories, which is 15.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.05 mg

46%

Oil Roasted Sunflower Seed Kernels have 1.0540540540541 mg of Manganese per 300 calories, which is 46% 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

Phosphorus577 mg

82.5%

Oil Roasted Sunflower Seed Kernels have 577.19594594595 mg of Phosphorus per 300 calories, which is 82.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium245 mg

7.2%

Oil Roasted Sunflower Seed Kernels have 244.76351351351 mg of Potassium per 300 calories, which is 7.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium39.6 μg

72%

Oil Roasted Sunflower Seed Kernels have 39.628378378378 μg of Selenium per 300 calories, which is 72% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1.52 mg

0.1%

Oil Roasted Sunflower Seed Kernels have 1.5202702702703 mg of Sodium per 300 calories, which is 0.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.64 mg

24%

Oil Roasted Sunflower Seed Kernels have 2.6402027027027 mg of Zinc per 300 calories, which is 24% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water0.78 g

0.021%

Oil Roasted Sunflower Seed Kernels have 0.78040540540541 g of Water per 300 calories, which is 0.021% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Oil Roasted Sunflower Seed Kernels:

300 calories of Oil Roasted Sunflower Seeds has outstanding amounts of Vitamin E.
It is an excellent source of Vitamin B5, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin B1, Vitamin B2 and Vitamin B3.
While 300 calories of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Oil Roasted Sunflower Seed Kernels:

300 calories of Oil Roasted Sunflower Seeds has outstanding amounts of Copper and Phosphorus.
It is an excellent source of Iron, Manganese, Selenium and Zinc.
It also has a good amount of Magnesium and Potassium.
This nut has some Calcium.
It has no Sodium.

Macronutrients in 300 calories of Oil Roasted Sunflower Seed Kernels:

300 calories of Oil Roasted Sunflower Seeds has outstanding amounts of Omega 6.
It is an excellent source of Fat.
It also has a good amount of Saturated Fat, Carbohydrate, Fiber and Protein.
This nut has some Omega 3.
While 300 calories of product has trace amounts of Sugars, it has no Fructose, Glucose and Sucrose.

Compare Oil Roasted Sunflower Seed Kernels with:

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Food Info

Nutrients in 300 calories of Oil Roasted Sunflower Seeds

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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