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Nutrients in 100 Calories ofSunflower Seeds

Dried Sunflower Seed Kernels (Helianthus annuus).
rawdriedwhole

Weight per 100 Calories

Sunflower Seeds
17g

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

Macros Ratio

ProteinsFatsCarbs
14%
79%
7%

Vitamins

100 kcalRDA for Men 19-30 years
Sunflower Seeds
Vitamin A0.51 μg
0.06%
Dried Sunflower Seed Kernels have 0.514 μg of Vitamin A per 100 Calories, which is 0.06% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.25 mg
21%
Dried Sunflower Seed Kernels have 0.253 mg of Thiamine per 100 Calories, which is 21% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.06 mg
4.7%
Dried Sunflower Seed Kernels have 0.061 mg of Vitamin B2 per 100 Calories, which is 4.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B31.43 mg
8.9%
Dried Sunflower Seed Kernels have 1.427 mg of Vitamin B3 per 100 Calories, which is 8.9% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.23 mg
17.7%
Dried Sunflower Seed Kernels have 0.23 mg of Vitamin B6 per 100 Calories, which is 17.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Dried Sunflower Seed Kernels have 0 μg of Vitamin B12 per 100 Calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C0.24 mg
0.27%
Dried Sunflower Seed Kernels have 0.24 mg of Vitamin C per 100 Calories, which is 0.27% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Dried Sunflower Seed Kernels have 0 IU of Vitamin D per 100 Calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E6.02 mg
40%
Dried Sunflower Seed Kernels have 6.022 mg of Vitamin E per 100 Calories, which is 40% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K0 μg
0%
Dried Sunflower Seed Kernels have 0 μg of Vitamin K per 100 Calories, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate39 μg
9.7%
Dried Sunflower Seed Kernels have 38.87 μg of Folate per 100 Calories, which is 9.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Sunflower Seeds
Calcium13 mg
1.34%
Dried Sunflower Seed Kernels have 13.356 mg of Calcium per 100 Calories, which is 1.34% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.31 mg
34%
Dried Sunflower Seed Kernels have 0.308 mg of Copper per 100 Calories, which is 34% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron0.9 mg
11%
Dried Sunflower Seed Kernels have 0.899 mg of Iron per 100 Calories, which is 11% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium55.7 mg
14%
Dried Sunflower Seed Kernels have 55.651 mg of Magnesium per 100 Calories, which is 14% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.33 mg
14.5%
Dried Sunflower Seed Kernels have 0.334 mg of Manganese per 100 Calories, which is 14.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus113 mg
16%
Dried Sunflower Seed Kernels have 113.014 mg of Phosphorus per 100 Calories, which is 16% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium110 mg
2.35%
Dried Sunflower Seed Kernels have 110.445 mg of Potassium per 100 Calories, which is 2.35% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium9.08 μg
16.5%
Dried Sunflower Seed Kernels have 9.075 μg of Selenium per 100 Calories, which is 16.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium1.54 mg
0.1%
Dried Sunflower Seed Kernels have 1.541 mg of Sodium per 100 Calories, which is 0.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.86 mg
7.8%
Dried Sunflower Seed Kernels have 0.856 mg of Zinc per 100 Calories, which is 7.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 Calories of Dried Sunflower Seed Kernels:
100 Calories of Sunflower Seeds is an excellent source of Thiamine and Vitamin E. It has a good amount of Vitamin B3, Vitamin B6 and Folate. It also has some Vitamin B2. It has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.
Minerals in 100 Calories of Dried Sunflower Seed Kernels:
100 Calories of Sunflower Seeds is an excellent source of Copper. It has a good amount of Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc. While 100 Calories of product has trace amounts of Calcium and Potassium, it has no Sodium.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Sunflower Seeds
Fat8.8 g
9.1%
Dried Sunflower Seed Kernels have 8.812 g of Fat per 100 Calories, which is 9.1% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein3.56 g
6.35%
Dried Sunflower Seed Kernels have 3.558 g of Protein per 100 Calories, which is 6.35% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate3.43 g
2.63%
Dried Sunflower Seed Kernels have 3.425 g of Carbohydrate per 100 Calories, which is 2.63% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy100 kcal
3.45%
Dried Sunflower Seed Kernels have 100 kcal of Energy per 100 Calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars0.45 g
0.62%
Dried Sunflower Seed Kernels have 0.449 g of Sugars per 100 Calories, which is 0.62% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber1.47 g
3.88%
Dried Sunflower Seed Kernels have 1.473 g of Fiber per 100 Calories, which is 3.88% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Dried Sunflower Seed Kernels have 0 mg of Cholesterol per 100 Calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.76 g
2.4%
Dried Sunflower Seed Kernels have 0.763 g of Saturated Fat per 100 Calories, which is 2.4% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.01 g
0.63%
Dried Sunflower Seed Kernels have 0.01 g of Omega 3 per 100 Calories, which is 0.63% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 63.95 g
23%
Dried Sunflower Seed Kernels have 3.947 g of Omega 6 per 100 Calories, which is 23% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water0.81 g
0.02%
Dried Sunflower Seed Kernels have 0.81 g of Water per 100 Calories, which is 0.02% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 Calories of Dried Sunflower Seed Kernels:
100 Calories of Sunflower Seeds is an excellent source of Omega 6. It has a good amount of Fat. It also has some Protein, Carbohydrate and Fiber. While 100 Calories of product has trace amounts of Saturated Fat, it has no Sugars and Omega 3.