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Nutrients in 14 ounces of Sunflower Seeds

Dried Sunflower Seed Kernels (Helianthus annuus).

Macros Ratio

Protein Fat Carbs
13%
74%
13%
14 oz ▼

Macro Nutrients

Sunflower Seeds
Energy2318 kcal
80%
Dried Sunflower Seed Kernels have 2317.85512 kcal of Energy per 14 ounces, which is 80% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat204 g
211%
Dried Sunflower Seed Kernels have 204.2411378 g of Fat per 14 ounces, which is 211% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat17.7 g
55.3%
Dried Sunflower Seed Kernels have 17.68158315 g of Saturated Fat per 14 ounces, which is 55.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.24 g
15%
Dried Sunflower Seed Kernels have 0.2381358 g of Omega 3 per 14 ounces, which is 15% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 691 g
538%
Dried Sunflower Seed Kernels have 91.4838365 g of Omega 6 per 14 ounces, which is 538% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Dried Sunflower Seed Kernels 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
Carbohydrate79.4 g
61%
Dried Sunflower Seed Kernels have 79.3786 g of Carbohydrate per 14 ounces, which is 61% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars10.4 g
14.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dried Sunflower Seed Kernels have 10.3985966 g of Sugars per 14 ounces, which is 14.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose9.92 g
%
Dried Sunflower Seed Kernels have 9.922325 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber34 g
90%
Dried Sunflower Seed Kernels have 34.132798 g of Fiber per 14 ounces, which is 90% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein82.5 g
147%
Dried Sunflower Seed Kernels have 82.4743654 g of Protein per 14 ounces, which is 147% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Sunflower Seeds
Vitamin A12 μg
1.32%
RAE, retinol activity equivalents
Dried Sunflower Seed Kernels have 11.90679 μg of Vitamin A per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B15.87 mg
490%
Thiamine
Dried Sunflower Seed Kernels have 5.8740164 mg of Vitamin B1 per 14 ounces, which is 490% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.4 mg
108%
Riboflavin
Dried Sunflower Seed Kernels have 1.40897015 mg of Vitamin B2 per 14 ounces, which is 108% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B333 mg
207%
Niacin, nicotinic acid, niacinamide
Dried Sunflower Seed Kernels have 33.08103155 mg of Vitamin B3 per 14 ounces, which is 207% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.5 mg
89.7%
Pantothenic acid
Dried Sunflower Seed Kernels have 4.4848909 mg of Vitamin B5 per 14 ounces, which is 89.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B65.34 mg
411%
Pyridoxine
Dried Sunflower Seed Kernels have 5.33821085 mg of Vitamin B6 per 14 ounces, which is 411% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9901 μg
225%
Folates and Folic Acid
Dried Sunflower Seed Kernels have 900.94711 μg of Vitamin B9 per 14 ounces, which is 225% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Dried Sunflower Seed Kernels 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
Dried Sunflower Seed Kernels 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
0%
Calciferol, cholecalciferol, ergocalciferol
Dried Sunflower Seed Kernels 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 E140 mg
931%
Tocopherols and Tocotrienols
Dried Sunflower Seed Kernels have 139.5872681 mg of Vitamin E per 14 ounces, which is 931% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0 μg
0%
Phytomenadione or phylloquinone
Dried Sunflower Seed Kernels have 0 μg of Vitamin K per 14 ounces, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Sunflower Seeds
Calcium310 mg
31%
Dried Sunflower Seed Kernels have 309.57654 mg of Calcium per 14 ounces, which is 31% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper7.14 mg
794%
Dried Sunflower Seed Kernels have 7.144074 mg of Copper per 14 ounces, which is 794% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron21 mg
260%
Dried Sunflower Seed Kernels have 20.8368825 mg of Iron per 14 ounces, which is 260% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium1290 mg
307%
Dried Sunflower Seed Kernels have 1289.90225 mg of Magnesium per 14 ounces, which is 307% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese7.74 mg
336%
Dried Sunflower Seed Kernels have 7.7394135 mg of Manganese per 14 ounces, which is 336% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus2619 mg
374%
Dried Sunflower Seed Kernels have 2619.4938 mg of Phosphorus per 14 ounces, which is 374% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2560 mg
75.3%
Dried Sunflower Seed Kernels have 2559.95985 mg of Potassium per 14 ounces, which is 75.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium210 μg
382%
Dried Sunflower Seed Kernels have 210.35329 μg of Selenium per 14 ounces, which is 382% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium35.7 mg
2.4%
Dried Sunflower Seed Kernels have 35.72037 mg of Sodium per 14 ounces, which is 2.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc20 mg
180%
Dried Sunflower Seed Kernels have 19.84465 mg of Zinc per 14 ounces, which is 180% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water18.8 g
0.51%
Dried Sunflower Seed Kernels have 18.7730389 g of Water per 14 ounces, which is 0.51% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Dried Sunflower Seed Kernels:
Minerals in 14 ounces of Dried Sunflower Seed Kernels:
Macronutrients in 14 ounces of Dried Sunflower Seed Kernels:



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