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Nutrients in 100 grams ofSunflower Seeds

Dried Sunflower Seed Kernels (Helianthus annuus).
rawdriedwhole

Macros Ratio

ProteinsFatsCarbs
14%
79%
7%

Vitamins

100gRDA for Men 19-30 years
Sunflower Seeds
Vitamin A3 μg
0.33%
Dried Sunflower Seed Kernels have 3 μg of Vitamin A per 100 grams, which is 0.33% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine1.48 mg
123%
Dried Sunflower Seed Kernels have 1.48 mg of Thiamine per 100 grams, which is 123% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.36 mg
27%
Dried Sunflower Seed Kernels have 0.355 mg of Vitamin B2 per 100 grams, which is 27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B38.34 mg
52%
Dried Sunflower Seed Kernels have 8.335 mg of Vitamin B3 per 100 grams, which is 52% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B61.35 mg
103%
Dried Sunflower Seed Kernels have 1.345 mg of Vitamin B6 per 100 grams, which is 103% 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 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C1.4 mg
1.56%
Dried Sunflower Seed Kernels have 1.4 mg of Vitamin C per 100 grams, which is 1.56% 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 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E35 mg
234%
Dried Sunflower Seed Kernels have 35.17 mg of Vitamin E per 100 grams, which is 234% 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 grams, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate227 μg
56.8%
Dried Sunflower Seed Kernels have 227 μg of Folate per 100 grams, which is 56.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Sunflower Seeds
Calcium78 mg
7.8%
Dried Sunflower Seed Kernels have 78 mg of Calcium per 100 grams, which is 7.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper1.8 mg
200%
Dried Sunflower Seed Kernels have 1.8 mg of Copper per 100 grams, which is 200% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron5.25 mg
65.6%
Dried Sunflower Seed Kernels have 5.25 mg of Iron per 100 grams, which is 65.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium325 mg
81%
Dried Sunflower Seed Kernels have 325 mg of Magnesium per 100 grams, which is 81% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese1.95 mg
84.8%
Dried Sunflower Seed Kernels have 1.95 mg of Manganese per 100 grams, which is 84.8% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus660 mg
94%
Dried Sunflower Seed Kernels have 660 mg of Phosphorus per 100 grams, which is 94% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium645 mg
13.7%
Dried Sunflower Seed Kernels have 645 mg of Potassium per 100 grams, which is 13.7% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium53 μg
96%
Dried Sunflower Seed Kernels have 53 μg of Selenium per 100 grams, which is 96% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium9 mg
0.6%
Dried Sunflower Seed Kernels have 9 mg of Sodium per 100 grams, which is 0.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc5 mg
45%
Dried Sunflower Seed Kernels have 5 mg of Zinc per 100 grams, which is 45% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Dried Sunflower Seed Kernels:
100 grams of Sunflower Seeds has outstanding amounts of Thiamine, Vitamin B6 and Vitamin E.
It is an excellent source of Vitamin B2, Vitamin B3 and Folate. While 100 grams of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.
Minerals in 100 grams of Dried Sunflower Seed Kernels:
100 grams of Sunflower Seeds has outstanding amounts of Copper, Magnesium, Manganese, Phosphorus and Selenium.
It is an excellent source of Iron and Zinc. It also has a good amount of Calcium and Potassium. It has no Sodium.

Macro Nutrients

100gRDA for Men 19-30 years
Sunflower Seeds
Fat51 g
53%
Dried Sunflower Seed Kernels have 51.46 g of Fat per 100 grams, which is 53% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein20.8 g
37%
Dried Sunflower Seed Kernels have 20.78 g of Protein per 100 grams, which is 37% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate20 g
15%
Dried Sunflower Seed Kernels have 20 g of Carbohydrate per 100 grams, which is 15% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy584 kcal
20%
Dried Sunflower Seed Kernels have 584 kcal of Energy per 100 grams, which is 20% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars2.62 g
3.6%
Dried Sunflower Seed Kernels have 2.62 g of Sugars per 100 grams, which is 3.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber8.6 g
22.6%
Dried Sunflower Seed Kernels have 8.6 g of Fiber per 100 grams, which is 22.6% 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 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat4.46 g
14%
Dried Sunflower Seed Kernels have 4.455 g of Saturated Fat per 100 grams, which is 14% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.06 g
3.75%
Dried Sunflower Seed Kernels have 0.06 g of Omega 3 per 100 grams, which is 3.75% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 623 g
136%
Dried Sunflower Seed Kernels have 23.05 g of Omega 6 per 100 grams, which is 136% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water4.73 g
0.13%
Dried Sunflower Seed Kernels have 4.73 g of Water per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Dried Sunflower Seed Kernels:
100 grams of Sunflower Seeds has outstanding amounts of Omega 6.
It is an excellent source of Fat, Protein and Fiber. It also has a good amount of Carbohydrate and Saturated Fat. This nut has some Sugars and Omega 3.