Nutrients in 500 calories of Sunflower Seeds

Dried Sunflower Seed Kernels (Helianthus annuus).

Weight per 500 Calories

Sunflower Seeds

85.6g

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

Macros Ratio

Protein Fat Carbs

13%

74%

13%

500 kcal ▼

Macro Nutrients

Sunflower Seeds

Energy500 kcal

17.2%

Dried 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

Fat44 g

45.4%

Dried Sunflower Seed Kernels have 44.058219178082 g of Fat per 500 calories, which is 45.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat3.8 g

12%

Dried Sunflower Seed Kernels have 3.8142123287671 g of Saturated Fat per 500 calories, which is 12% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.051 g

3.2%

Dried Sunflower Seed Kernels have 0.051369863013699 g of Omega 3 per 500 calories, which is 3.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 619.7 g

116%

Dried Sunflower Seed Kernels have 19.734589041096 g of Omega 6 per 500 calories, which is 116% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dried 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

Carbohydrate17 g

13%

Dried Sunflower Seed Kernels have 17.123287671233 g of Carbohydrate per 500 calories, which is 13% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.24 g

3.1%

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

Dried Sunflower Seed Kernels have 2.2431506849315 g of Sugars per 500 calories, which is 3.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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

No information available

Sucrose2.14 g

Dried Sunflower Seed Kernels have 2.1404109589041 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber7.36 g

19.4%

Dried Sunflower Seed Kernels have 7.3630136986301 g of Fiber per 500 calories, which is 19.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein17.8 g

31.8%

Dried Sunflower Seed Kernels have 17.791095890411 g of Protein per 500 calories, which is 31.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Sunflower Seeds

Vitamin A2.57 μg

0.29%

RAE, retinol activity equivalents

Dried Sunflower Seed Kernels have 2.5684931506849 μg of Vitamin A per 500 calories, which is 0.29% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.27 mg

106%

Thiamine

Dried Sunflower Seed Kernels have 1.2671232876712 mg of Vitamin B1 per 500 calories, which is 106% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.3 mg

23.4%

Riboflavin

Dried Sunflower Seed Kernels have 0.30393835616438 mg of Vitamin B2 per 500 calories, which is 23.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.14 mg

44.6%

Niacin, nicotinic acid, niacinamide

Dried Sunflower Seed Kernels have 7.1361301369863 mg of Vitamin B3 per 500 calories, which is 44.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.97 mg

19.3%

Pantothenic acid

Dried Sunflower Seed Kernels have 0.96746575342466 mg of Vitamin B5 per 500 calories, which is 19.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.15 mg

88.6%

Pyridoxine

Dried Sunflower Seed Kernels have 1.1515410958904 mg of Vitamin B6 per 500 calories, which is 88.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9194 μg

48.6%

Folates and Folic Acid

Dried Sunflower Seed Kernels have 194.34931506849 μg of Vitamin B9 per 500 calories, which is 48.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dried 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 C1.2 mg

1.33%

Ascorbic acid

Dried Sunflower Seed Kernels have 1.1986301369863 mg of Vitamin C per 500 calories, which is 1.33% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dried 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 mg

201%

Tocopherols and Tocotrienols

Dried Sunflower Seed Kernels have 30.111301369863 mg of Vitamin E per 500 calories, which is 201% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0 μg

Phytomenadione or phylloquinone

Dried Sunflower Seed Kernels have 0 μg of Vitamin K per 500 calories, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Sunflower Seeds

Calcium66.8 mg

6.68%

Dried Sunflower Seed Kernels have 66.780821917808 mg of Calcium per 500 calories, which is 6.68% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.54 mg

171%

Dried Sunflower Seed Kernels have 1.541095890411 mg of Copper per 500 calories, which is 171% 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

Iron4.5 mg

56%

Dried Sunflower Seed Kernels have 4.4948630136986 mg of Iron per 500 calories, which is 56% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium278 mg

66.3%

Dried Sunflower Seed Kernels have 278.25342465753 mg of Magnesium per 500 calories, which is 66.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.67 mg

72.6%

Dried Sunflower Seed Kernels have 1.6695205479452 mg of Manganese per 500 calories, which is 72.6% 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

Phosphorus565 mg

80.7%

Dried Sunflower Seed Kernels have 565.06849315068 mg of Phosphorus per 500 calories, which is 80.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium552 mg

16.2%

Dried Sunflower Seed Kernels have 552.22602739726 mg of Potassium per 500 calories, which is 16.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium45.4 μg

82.5%

Dried Sunflower Seed Kernels have 45.376712328767 μg of Selenium per 500 calories, which is 82.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.7 mg

0.51%

Dried Sunflower Seed Kernels have 7.7054794520548 mg of Sodium per 500 calories, which is 0.51% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.3 mg

39%

Dried Sunflower Seed Kernels have 4.2808219178082 mg of Zinc per 500 calories, which is 39% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water4.05 g

0.11%

Dried Sunflower Seed Kernels have 4.0496575342466 g of Water per 500 calories, which is 0.11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Dried Sunflower Seed Kernels:

500 calories of Sunflower Seeds has outstanding amounts of Vitamin B1, Vitamin B6 and Vitamin E.
It is an excellent source of Vitamin B2, Vitamin B3 and Vitamin B9.
It also has a good amount of Vitamin B5.
While 500 calories of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.

Minerals in 500 calories of Dried Sunflower Seed Kernels:

500 calories of 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 Potassium.
This nut has some Calcium.
It has no Sodium.

Macronutrients in 500 calories of Dried Sunflower Seed Kernels:

500 calories of Sunflower Seeds has outstanding amounts of Omega 6.
It is an excellent source of Fat and Protein.
It also has a good amount of Saturated Fat, Carbohydrate and Fiber.
This nut has some Omega 3 and Sugars.
It has no Sucrose.

Compare Dried Sunflower Seed Kernels with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Tomatoes

Food Info

Nutrients in 500 calories of Sunflower Seeds

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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