Nutrients in 500 calories of Toasted Sunflower Seeds

Toasted Sunflower Seed Kernels no Salt.

cooked

Weight per 500 Calories

Toasted Sunflower Seeds

80.8g

Toasted Sunflower Seed Kernels no Salt has very high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

10%

77%

13%

500 kcal ▼

Macro Nutrients

Toasted Sunflower Seeds

Energy500 kcal

17.2%

Toasted Sunflower Seed Kernels no Salt 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

Fat46 g

47.3%

Toasted Sunflower Seed Kernels no Salt have 45.880452342488 g of Fat per 500 calories, which is 47.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat4.8 g

15%

Toasted Sunflower Seed Kernels no Salt have 4.8085621970921 g of Saturated Fat per 500 calories, which is 15% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.064 g

Toasted Sunflower Seed Kernels no Salt have 0.063812600969305 g of Omega 3 per 500 calories, which is 4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 630.2 g

178%

Toasted Sunflower Seed Kernels no Salt have 30.201938610662 g of Omega 6 per 500 calories, which is 178% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Toasted Sunflower Seed Kernels no Salt 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

Carbohydrate16.6 g

12.8%

Toasted Sunflower Seed Kernels no Salt have 16.631663974152 g of Carbohydrate per 500 calories, which is 12.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Sucrose

No information available

Fiber9.3 g

24.4%

Toasted Sunflower Seed Kernels no Salt have 9.2891760904685 g of Fiber per 500 calories, which is 24.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein14 g

25%

Toasted Sunflower Seed Kernels no Salt have 13.901453957997 g of Protein per 500 calories, which is 25% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Toasted Sunflower Seeds

Vitamin A0 μg

RAE, retinol activity equivalents

Toasted Sunflower Seed Kernels no Salt 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
Buy Preformed Vegan Vitamin A

Vitamin B10.26 mg

22%

Thiamine

Toasted Sunflower Seed Kernels no Salt have 0.26252019386107 mg of Vitamin B1 per 500 calories, which is 22% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.23 mg

17.7%

Riboflavin

Toasted Sunflower Seed Kernels no Salt have 0.23021001615509 mg of Vitamin B2 per 500 calories, which is 17.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B33.4 mg

21%

Niacin, nicotinic acid, niacinamide

Toasted Sunflower Seed Kernels no Salt have 3.3909531502423 mg of Vitamin B3 per 500 calories, which is 21% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B55.7 mg

114%

Pantothenic acid

Toasted Sunflower Seed Kernels no Salt have 5.702746365105 mg of Vitamin B5 per 500 calories, which is 114% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.65 mg

50%

Pyridoxine

Toasted Sunflower Seed Kernels no Salt have 0.65024232633279 mg of Vitamin B6 per 500 calories, which is 50% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9192 μg

48%

Folates and Folic Acid

Toasted Sunflower Seed Kernels no Salt have 192.24555735057 μg of Vitamin B9 per 500 calories, which is 48% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Toasted Sunflower Seed Kernels no Salt 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
Buy Vegan Vitamin B12

Vitamin C1.13 mg

1.26%

Ascorbic acid

Toasted Sunflower Seed Kernels no Salt have 1.1308562197092 mg of Vitamin C per 500 calories, which is 1.26% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Toasted Sunflower Seed Kernels no Salt 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
Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Toasted Sunflower Seeds

Calcium46 mg

4.6%

Toasted Sunflower Seed Kernels no Salt have 46.042003231018 mg of Calcium per 500 calories, which is 4.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.5 mg

165%

Toasted Sunflower Seed Kernels no Salt have 1.4814216478191 mg of Copper per 500 calories, which is 165% 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

Iron5.5 mg

68.8%

Toasted Sunflower Seed Kernels no Salt have 5.5008077544426 mg of Iron per 500 calories, which is 68.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium104 mg

25%

Toasted Sunflower Seed Kernels no Salt have 104.20032310178 mg of Magnesium per 500 calories, which is 25% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.7 mg

74.2%

Toasted Sunflower Seed Kernels no Salt have 1.7075928917609 mg of Manganese per 500 calories, which is 74.2% 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

Phosphorus935 mg

134%

Toasted Sunflower Seed Kernels no Salt have 935.37964458805 mg of Phosphorus per 500 calories, which is 134% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium397 mg

11.7%

Toasted Sunflower Seed Kernels no Salt have 396.60743134087 mg of Potassium per 500 calories, which is 11.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium2.42 mg

0.16%

Toasted Sunflower Seed Kernels no Salt have 2.4232633279483 mg of Sodium per 500 calories, which is 0.16% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.3 mg

39%

Toasted Sunflower Seed Kernels no Salt have 4.281098546042 mg of Zinc per 500 calories, which is 39% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water0.81 g

0.022%

Toasted Sunflower Seed Kernels no Salt have 0.80775444264943 g of Water per 500 calories, which is 0.022% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Toasted Sunflower Seed Kernels no Salt:

500 calories of Toasted Sunflower Seeds has outstanding amounts of Vitamin B5.
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, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 500 calories of Toasted Sunflower Seed Kernels no Salt:

500 calories of Toasted Sunflower Seeds has outstanding amounts of Copper and Phosphorus.
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 Toasted Sunflower Seed Kernels no Salt:

500 calories of Toasted 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.

Compare Toasted Sunflower Seed Kernels no Salt with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Toasted Sunflower Seeds

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Toasted Sunflower Seed Kernels no Salt with: