Seeds, sunflower seed, kernel, raw
Per 100g · Nut and Seed Products · USDA Foundation Foods
—
Calories
18.9g
Protein
24.5g
Carbs
48.4g
Fat
Macro Distribution (kcal)
Protein 12%
Carbs 16%
Fat 72%
Nutrition Facts per 100g
| Nutrient | Amount | % DV |
|---|---|---|
| Macronutrients | ||
| Water | 4.87 g | — |
| Protein | 18.9 g | 38%
(High) |
| Total lipid (fat) | 48.4 g | 62%
(High) |
| Carbohydrate, by difference | 24.5 g | 9%
(Low) |
| Fiber, total dietary | 7.22 g | 26%
(High) |
| Minerals | ||
| Calcium, Ca | 115.6 mg | 9%
(Low) |
| Iron, Fe | 4.37 mg | 24%
(High) |
| Magnesium, Mg | 301.9 mg | 72%
(High) |
| Phosphorus, P | 732.0 mg | 59%
(High) |
| Potassium, K | 656.8 mg | 14%
(Moderate) |
| Sodium, Na | 0 mg | 0%
(Low) |
| Zinc, Zn | 5.58 mg | 51%
(High) |
| Copper, Cu | 1.88 mg | 208%
(High) |
| Manganese, Mn | 2.63 mg | 114%
(High) |
| Selenium, Se | 17.8 ug | 32%
(High) |
| Other | ||
| Energy (Atwater General Factors) | 609 kcal | — |
| Energy (Atwater Specific Factors) | 571 kcal | — |
| Nitrogen | 3.56 g | — |
| Ash | 3.31 g | — |
| Betaine | 35.0 mg | — |
| Daidzein | 0.002 mg | — |
| Genistein | 0.002 mg | — |
| Choline | ||
| Choline from glycerophoshocholine | 5.60 mg | — |
| Choline from phosphatidylcholine | 29.0 mg | — |
| Choline from phosphocholine | 1.30 mg | — |
| Choline from sphingomyelin | 0.700 mg | — |
| Free Choline | 18.0 mg | — |
| Total Choline | 55.0 mg | — |
| Isoflavones | ||
| Total isoflavones | 0.004 mg | — |
* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.
Consider supplementing
Seeds, sunflower seed, kernel, raw is low in these nutrients — a supplement can help fill the gap.
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