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Nutrients in 1 pound of Sunflower Seeds

Dried Sunflower Seed Kernels (Helianthus annuus).

Macros Ratio

Protein Fat Carbs
13%
74%
13%
1 lb ▼

Macro Nutrients

Sunflower Seeds
Energy2649 kcal
91%
Dried Sunflower Seed Kernels have 2648.97728 kcal of Energy per 1 pound, which is 91% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat233 g
241%
Dried Sunflower Seed Kernels have 233.4184432 g of Fat per 1 pound, which is 241% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat20.2 g
63%
Dried Sunflower Seed Kernels have 20.2075236 g of Saturated Fat per 1 pound, which is 63% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.27 g
17%
Dried Sunflower Seed Kernels have 0.2721552 g of Omega 3 per 1 pound, which is 17% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 6105 g
615%
Dried Sunflower Seed Kernels have 104.552956 g of Omega 6 per 1 pound, which is 615% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate91 g
69.8%
Dried Sunflower Seed Kernels have 90.7184 g of Carbohydrate per 1 pound, which is 69.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars12 g
16.4%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dried Sunflower Seed Kernels have 11.8841104 g of Sugars per 1 pound, which is 16.4% 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
Sucrose11.3 g
%
Dried Sunflower Seed Kernels have 11.3398 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber39 g
103%
Dried Sunflower Seed Kernels have 39.008912 g of Fiber per 1 pound, which is 103% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein94 g
168%
Dried Sunflower Seed Kernels have 94.2564176 g of Protein per 1 pound, which is 168% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Sunflower Seeds
Vitamin A13.6 μg
1.5%
RAE, retinol activity equivalents
Dried Sunflower Seed Kernels have 13.60776 μg of Vitamin A per 1 pound, which is 1.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B16.7 mg
559%
Thiamine
Dried Sunflower Seed Kernels have 6.7131616 mg of Vitamin B1 per 1 pound, which is 559% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.6 mg
124%
Riboflavin
Dried Sunflower Seed Kernels have 1.6102516 mg of Vitamin B2 per 1 pound, which is 124% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B338 mg
236%
Niacin, nicotinic acid, niacinamide
Dried Sunflower Seed Kernels have 37.8068932 mg of Vitamin B3 per 1 pound, which is 236% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.13 mg
103%
Pantothenic acid
Dried Sunflower Seed Kernels have 5.1255896 mg of Vitamin B5 per 1 pound, which is 103% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B66.1 mg
469%
Pyridoxine
Dried Sunflower Seed Kernels have 6.1008124 mg of Vitamin B6 per 1 pound, which is 469% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B91030 μg
257%
Folates and Folic Acid
Dried Sunflower Seed Kernels have 1029.65384 μg of Vitamin B9 per 1 pound, which is 257% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C6.35 mg
7.06%
Ascorbic acid
Dried Sunflower Seed Kernels have 6.350288 mg of Vitamin C per 1 pound, which is 7.06% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E160 mg
1064%
Tocopherols and Tocotrienols
Dried Sunflower Seed Kernels have 159.5283064 mg of Vitamin E per 1 pound, which is 1064% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Sunflower Seeds
Calcium354 mg
35.4%
Dried Sunflower Seed Kernels have 353.80176 mg of Calcium per 1 pound, which is 35.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper8.16 mg
907%
Dried Sunflower Seed Kernels have 8.164656 mg of Copper per 1 pound, which is 907% 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
Iron24 mg
298%
Dried Sunflower Seed Kernels have 23.81358 mg of Iron per 1 pound, which is 298% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium1474 mg
351%
Dried Sunflower Seed Kernels have 1474.174 mg of Magnesium per 1 pound, which is 351% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese8.85 mg
385%
Dried Sunflower Seed Kernels have 8.845044 mg of Manganese per 1 pound, which is 385% 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
Phosphorus2994 mg
428%
Dried Sunflower Seed Kernels have 2993.7072 mg of Phosphorus per 1 pound, which is 428% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2926 mg
86%
Dried Sunflower Seed Kernels have 2925.6684 mg of Potassium per 1 pound, which is 86% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium240 μg
437%
Dried Sunflower Seed Kernels have 240.40376 μg of Selenium per 1 pound, which is 437% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium41 mg
2.72%
Dried Sunflower Seed Kernels have 40.82328 mg of Sodium per 1 pound, which is 2.72% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc22.7 mg
206%
Dried Sunflower Seed Kernels have 22.6796 mg of Zinc per 1 pound, which is 206% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water21.5 g
0.58%
Dried Sunflower Seed Kernels have 21.4549016 g of Water per 1 pound, which is 0.58% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Dried Sunflower Seed Kernels:
Minerals in 1 pound of Dried Sunflower Seed Kernels:
Macronutrients in 1 pound of Dried Sunflower Seed Kernels:



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