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Nutrients in 5 ounces of Sunflower Seeds

Dried Sunflower Seed Kernels (Helianthus annuus).

Macros Ratio

Protein Fat Carbs
13%
74%
13%
5 oz ▼

Macro Nutrients

Sunflower Seeds
Energy828 kcal
28.5%
Dried Sunflower Seed Kernels have 827.8054 kcal of Energy per 5 ounces, which is 28.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat73 g
75%
Dried Sunflower Seed Kernels have 72.9432635 g of Fat per 5 ounces, which is 75% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat6.3 g
19.7%
Dried Sunflower Seed Kernels have 6.314851125 g of Saturated Fat per 5 ounces, which is 19.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.085 g
5.3%
Dried Sunflower Seed Kernels have 0.0850485 g of Omega 3 per 5 ounces, which is 5.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 632.7 g
192%
Dried Sunflower Seed Kernels have 32.67279875 g of Omega 6 per 5 ounces, which is 192% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate28.3 g
22%
Dried Sunflower Seed Kernels have 28.3495 g of Carbohydrate per 5 ounces, which is 22% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3.7 g
5.12%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dried Sunflower Seed Kernels have 3.7137845 g of Sugars per 5 ounces, which is 5.12% 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
Sucrose3.54 g
%
Dried Sunflower Seed Kernels have 3.5436875 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber12 g
32%
Dried Sunflower Seed Kernels have 12.190285 g of Fiber per 5 ounces, which is 32% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein29.5 g
52.6%
Dried Sunflower Seed Kernels have 29.4551305 g of Protein per 5 ounces, which is 52.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Sunflower Seeds
Vitamin A4.25 μg
0.47%
RAE, retinol activity equivalents
Dried Sunflower Seed Kernels have 4.252425 μg of Vitamin A per 5 ounces, which is 0.47% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12.1 mg
175%
Thiamine
Dried Sunflower Seed Kernels have 2.097863 mg of Vitamin B1 per 5 ounces, which is 175% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.5 mg
38.7%
Riboflavin
Dried Sunflower Seed Kernels have 0.503203625 mg of Vitamin B2 per 5 ounces, which is 38.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B312 mg
74%
Niacin, nicotinic acid, niacinamide
Dried Sunflower Seed Kernels have 11.814654125 mg of Vitamin B3 per 5 ounces, which is 74% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.6 mg
32%
Pantothenic acid
Dried Sunflower Seed Kernels have 1.60174675 mg of Vitamin B5 per 5 ounces, which is 32% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.9 mg
147%
Pyridoxine
Dried Sunflower Seed Kernels have 1.906503875 mg of Vitamin B6 per 5 ounces, which is 147% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9322 μg
80.4%
Folates and Folic Acid
Dried Sunflower Seed Kernels have 321.766825 μg of Vitamin B9 per 5 ounces, which is 80.4% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C2 mg
2.2%
Ascorbic acid
Dried Sunflower Seed Kernels have 1.984465 mg of Vitamin C per 5 ounces, which is 2.2% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E50 mg
332%
Tocopherols and Tocotrienols
Dried Sunflower Seed Kernels have 49.85259575 mg of Vitamin E per 5 ounces, which is 332% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Sunflower Seeds
Calcium111 mg
11%
Dried Sunflower Seed Kernels have 110.56305 mg of Calcium per 5 ounces, which is 11% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.55 mg
283%
Dried Sunflower Seed Kernels have 2.551455 mg of Copper per 5 ounces, which is 283% 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
Iron7.44 mg
93%
Dried Sunflower Seed Kernels have 7.44174375 mg of Iron per 5 ounces, which is 93% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium461 mg
110%
Dried Sunflower Seed Kernels have 460.679375 mg of Magnesium per 5 ounces, which is 110% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.76 mg
120%
Dried Sunflower Seed Kernels have 2.76407625 mg of Manganese per 5 ounces, which is 120% 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
Phosphorus936 mg
134%
Dried Sunflower Seed Kernels have 935.5335 mg of Phosphorus per 5 ounces, which is 134% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium914 mg
27%
Dried Sunflower Seed Kernels have 914.271375 mg of Potassium per 5 ounces, which is 27% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium75 μg
137%
Dried Sunflower Seed Kernels have 75.126175 μg of Selenium per 5 ounces, which is 137% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium12.8 mg
0.85%
Dried Sunflower Seed Kernels have 12.757275 mg of Sodium per 5 ounces, which is 0.85% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc7.1 mg
64.4%
Dried Sunflower Seed Kernels have 7.087375 mg of Zinc per 5 ounces, which is 64.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water6.7 g
0.18%
Dried Sunflower Seed Kernels have 6.70465675 g of Water per 5 ounces, which is 0.18% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Dried Sunflower Seed Kernels:
Minerals in 5 ounces of Dried Sunflower Seed Kernels:
Macronutrients in 5 ounces of Dried Sunflower Seed Kernels:



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