Nutrients in 500 calories of Oil Roasted Sunflower Seeds

Oil Roasted Sunflower Seed Kernels.

roasted cooked

Weight per 500 Calories

Oil Roasted Sunflower Seeds

84.5g

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

Macros Ratio

Protein Fat Carbs

13%

73%

14%

500 kcal ▼

Macro Nutrients

Oil Roasted Sunflower Seeds

Energy500 kcal

17.2%

Oil Roasted Sunflower Seed Kernels 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

Fat43.3 g

44.7%

Oil Roasted Sunflower Seed Kernels have 43.327702702703 g of Fat per 500 calories, which is 44.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat5.97 g

18.7%

Oil Roasted Sunflower Seed Kernels have 5.9695945945946 g of Saturated Fat per 500 calories, which is 18.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.068 g

4.28%

Oil Roasted Sunflower Seed Kernels have 0.068412162162162 g of Omega 3 per 500 calories, which is 4.28% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 629 g

170%

Oil Roasted Sunflower Seed Kernels have 28.891891891892 g of Omega 6 per 500 calories, which is 170% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate19.3 g

15%

Oil Roasted Sunflower Seed Kernels have 19.33277027027 g of Carbohydrate per 500 calories, which is 15% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.63 g

3.62%

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

Oil Roasted Sunflower Seed Kernels have 2.6266891891892 g of Sugars per 500 calories, which is 3.62% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.63 g

Oil Roasted Sunflower Seed Kernels have 0.625 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2 g

Oil Roasted Sunflower Seed Kernels have 2.0016891891892 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber8.95 g

23.6%

Oil Roasted Sunflower Seed Kernels have 8.9527027027027 g of Fiber per 500 calories, which is 23.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein17 g

30.3%

Oil Roasted Sunflower Seed Kernels have 16.942567567568 g of Protein per 500 calories, which is 30.3% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.27 mg

22.5%

Thiamine

Oil Roasted Sunflower Seed Kernels have 0.27027027027027 mg of Vitamin B1 per 500 calories, which is 22.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.24 mg

18%

Riboflavin

Oil Roasted Sunflower Seed Kernels have 0.23648648648649 mg of Vitamin B2 per 500 calories, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.5 mg

22%

Niacin, nicotinic acid, niacinamide

Oil Roasted Sunflower Seed Kernels have 3.4881756756757 mg of Vitamin B3 per 500 calories, which is 22% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.86 mg

117%

Pantothenic acid

Oil Roasted Sunflower Seed Kernels have 5.8614864864865 mg of Vitamin B5 per 500 calories, which is 117% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.67 mg

51.5%

Pyridoxine

Oil Roasted Sunflower Seed Kernels have 0.66891891891892 mg of Vitamin B6 per 500 calories, which is 51.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9198 μg

49.4%

Folates and Folic Acid

Oil Roasted Sunflower Seed Kernels have 197.63513513514 μg of Vitamin B9 per 500 calories, which is 49.4% 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 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 C0.93 mg

1.03%

Ascorbic acid

Oil Roasted Sunflower Seed Kernels have 0.92905405405405 mg of Vitamin C per 500 calories, which is 1.03% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E30.7 mg

205%

Tocopherols and Tocotrienols

Oil Roasted Sunflower Seed Kernels have 30.684121621622 mg of Vitamin E per 500 calories, which is 205% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.6 μg

2.2%

Phytomenadione or phylloquinone

Oil Roasted Sunflower Seed Kernels have 2.6182432432432 μg of Vitamin K per 500 calories, which is 2.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Oil Roasted Sunflower Seeds

Calcium73.5 mg

7.35%

Oil Roasted Sunflower Seed Kernels have 73.47972972973 mg of Calcium per 500 calories, which is 7.35% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.52 mg

169%

Oil Roasted Sunflower Seed Kernels have 1.5236486486486 mg of Copper per 500 calories, which is 169% 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

Iron3.6 mg

45%

Oil Roasted Sunflower Seed Kernels have 3.6148648648649 mg of Iron per 500 calories, which is 45% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium107 mg

25.5%

Oil Roasted Sunflower Seed Kernels have 107.26351351351 mg of Magnesium per 500 calories, which is 25.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.76 mg

76.4%

Oil Roasted Sunflower Seed Kernels have 1.7567567567568 mg of Manganese per 500 calories, which is 76.4% 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

Phosphorus962 mg

137%

Oil Roasted Sunflower Seed Kernels have 961.99324324324 mg of Phosphorus per 500 calories, which is 137% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium408 mg

12%

Oil Roasted Sunflower Seed Kernels have 407.93918918919 mg of Potassium per 500 calories, which is 12% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium66 μg

120%

Oil Roasted Sunflower Seed Kernels have 66.047297297297 μg of Selenium per 500 calories, which is 120% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2.53 mg

0.17%

Oil Roasted Sunflower Seed Kernels have 2.5337837837838 mg of Sodium per 500 calories, which is 0.17% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.4 mg

40%

Oil Roasted Sunflower Seed Kernels have 4.4003378378378 mg of Zinc per 500 calories, which is 40% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1.3 g

0.035%

Oil Roasted Sunflower Seed Kernels have 1.3006756756757 g of Water per 500 calories, which is 0.035% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Oil Roasted Sunflower Seed Kernels:

500 calories of Oil Roasted Sunflower Seeds has outstanding amounts of Vitamin B5 and Vitamin E.
It is an excellent source of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9.
It also has a good amount of 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 Oil Roasted Sunflower Seed Kernels:

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

Macronutrients in 500 calories of Oil Roasted Sunflower Seed Kernels:

500 calories of Oil 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.
It has no Fructose, Glucose and Sucrose.

Compare Oil Roasted Sunflower Seed Kernels with:

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Food Info

Nutrients in 500 calories of Oil Roasted Sunflower Seeds

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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