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Nutrients in 300 calories of Sunflower Seeds

Dried Sunflower Seed Kernels (Helianthus annuus).

Weight per 300 Calories

Sunflower Seeds
51.4g

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

Macros Ratio

Protein Fat Carbs
13%
74%
13%
300 kcal ▼

Macro Nutrients

Sunflower Seeds
Energy300 kcal
10.3%
Dried 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
Fat26.4 g
27.3%
Dried Sunflower Seed Kernels have 26.434931506849 g of Fat per 300 calories, which is 27.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat2.3 g
7.15%
Dried Sunflower Seed Kernels have 2.2885273972603 g of Saturated Fat per 300 calories, which is 7.15% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.031 g
1.93%
Dried Sunflower Seed Kernels have 0.030821917808219 g of Omega 3 per 300 calories, which is 1.93% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 612 g
69.7%
Dried Sunflower Seed Kernels have 11.840753424658 g of Omega 6 per 300 calories, which is 69.7% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate10.3 g
7.9%
Dried Sunflower Seed Kernels have 10.27397260274 g of Carbohydrate per 300 calories, which is 7.9% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.35 g
1.86%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dried Sunflower Seed Kernels have 1.3458904109589 g of Sugars per 300 calories, which is 1.86% 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
Sucrose1.3 g
%
Dried Sunflower Seed Kernels have 1.2842465753425 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber4.4 g
11.6%
Dried Sunflower Seed Kernels have 4.4178082191781 g of Fiber per 300 calories, which is 11.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein10.7 g
19%
Dried Sunflower Seed Kernels have 10.674657534247 g of Protein per 300 calories, which is 19% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Sunflower Seeds
Vitamin A1.54 μg
0.17%
RAE, retinol activity equivalents
Dried Sunflower Seed Kernels have 1.541095890411 μg of Vitamin A per 300 calories, which is 0.17% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.76 mg
63.4%
Thiamine
Dried Sunflower Seed Kernels have 0.76027397260274 mg of Vitamin B1 per 300 calories, which is 63.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg
14%
Riboflavin
Dried Sunflower Seed Kernels have 0.18236301369863 mg of Vitamin B2 per 300 calories, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.3 mg
26.8%
Niacin, nicotinic acid, niacinamide
Dried Sunflower Seed Kernels have 4.2816780821918 mg of Vitamin B3 per 300 calories, which is 26.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.58 mg
11.6%
Pantothenic acid
Dried Sunflower Seed Kernels have 0.58047945205479 mg of Vitamin B5 per 300 calories, which is 11.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.69 mg
53%
Pyridoxine
Dried Sunflower Seed Kernels have 0.69092465753425 mg of Vitamin B6 per 300 calories, which is 53% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9117 μg
29%
Folates and Folic Acid
Dried Sunflower Seed Kernels have 116.6095890411 μg of Vitamin B9 per 300 calories, which is 29% 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 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 C0.72 mg
0.8%
Ascorbic acid
Dried Sunflower Seed Kernels have 0.71917808219178 mg of Vitamin C per 300 calories, which is 0.8% 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 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 mg
120%
Tocopherols and Tocotrienols
Dried Sunflower Seed Kernels have 18.066780821918 mg of Vitamin E per 300 calories, which is 120% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Sunflower Seeds
Calcium40 mg
4%
Dried Sunflower Seed Kernels have 40.068493150685 mg of Calcium per 300 calories, which is 4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.92 mg
103%
Dried Sunflower Seed Kernels have 0.92465753424658 mg of Copper per 300 calories, which is 103% 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
Iron2.7 mg
33.7%
Dried Sunflower Seed Kernels have 2.6969178082192 mg of Iron per 300 calories, which is 33.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium167 mg
39.8%
Dried Sunflower Seed Kernels have 166.95205479452 mg of Magnesium per 300 calories, which is 39.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1 mg
43.6%
Dried Sunflower Seed Kernels have 1.0017123287671 mg of Manganese per 300 calories, which is 43.6% 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
Phosphorus339 mg
48.4%
Dried Sunflower Seed Kernels have 339.04109589041 mg of Phosphorus per 300 calories, which is 48.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium331 mg
9.75%
Dried Sunflower Seed Kernels have 331.33561643836 mg of Potassium per 300 calories, which is 9.75% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium27.2 μg
49.5%
Dried Sunflower Seed Kernels have 27.22602739726 μg of Selenium per 300 calories, which is 49.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium4.62 mg
0.31%
Dried Sunflower Seed Kernels have 4.6232876712329 mg of Sodium per 300 calories, which is 0.31% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.57 mg
23.3%
Dried Sunflower Seed Kernels have 2.5684931506849 mg of Zinc per 300 calories, which is 23.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water2.43 g
0.066%
Dried Sunflower Seed Kernels have 2.4297945205479 g of Water per 300 calories, which is 0.066% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Dried Sunflower Seed Kernels:
Minerals in 300 calories of Dried Sunflower Seed Kernels:
Macronutrients in 300 calories of Dried Sunflower Seed Kernels:



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