Seeds, sunflower seed kernels, dried

Per 100g · Nut and Seed Products · USDA SR Legacy

584

Calories

20.8g

Protein

20.0g

Carbs

51.5g

Fat

Macro Distribution (kcal)

Protein 13%
Carbs 13%
Fat 74%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 584 kcal —
Macronutrients
Water 4.73 g —
Protein 20.8 g
42% (High)
Total lipid (fat) 51.5 g
66% (High)
Carbohydrate, by difference 20.0 g
7% (Low)
Fiber, total dietary 8.60 g
31% (High)
Fats & Fatty Acids
Fatty acids, total saturated 4.45 g
22% (High)
Fatty acids, total monounsaturated 18.5 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 1.40 mg
2% (Low)
Thiamin (Vitamin B1) 1.48 mg
123% (High)
Riboflavin (Vitamin B2) 0.355 mg
27% (High)
Niacin (Vitamin B3) 8.34 mg
52% (High)
Pantothenic acid (Vitamin B5) 1.13 mg
23% (High)
Vitamin B-6 — Pyridoxine 1.35 mg
79% (High)
Biotin (Vitamin B7) 227.0 ug
57% (High)
Folate, total (Vitamin B9) 0 ug —
Choline, total 55.1 mg
10% (Moderate)
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 3.00 ug
0% (Low)
Carotene, beta 30.0 ug —
Carotene, alpha 0 ug —
Vitamin E (alpha-tocopherol) 35.2 mg
234% (High)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Vitamin K2 — Menaquinone-4 (MK-4) 0 ug
0% (Low)
Minerals
Calcium, Ca 78.0 mg
6% (Low)
Iron, Fe 5.25 mg
29% (High)
Magnesium, Mg 325.0 mg
77% (High)
Phosphorus, P 660.0 mg
53% (High)
Potassium, K 645.0 mg
14% (Moderate)
Sodium, Na 9.00 mg
0% (Low)
Zinc, Zn 5.00 mg
45% (High)
Copper, Cu 1.80 mg
200% (High)
Manganese, Mn 1.95 mg
85% (High)
Selenium, Se 53.0 ug
96% (High)
Other
Energy 2445.0 kj —
Ash 3.02 g —
Total Sugars 2.62 g —
Sucrose 2.50 g —
Folic acid (Vitamin B9 — synthetic) 227.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 227.0 ug —
Betaine 35.4 mg —
Vitamin B-12, added 0 ug —
Retinol 0 ug —
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 50.0 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 0 ug —
Vitamin E, added 0 mg —
Vitamin E — Beta-Tocopherol (β-Tocopherol) 1.18 mg —
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0.370 mg —
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0.020 mg —
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg —
Vitamin D (D2 + D3 — total) 0 IU —
Vitamin K1 — Phylloquinone 0 ug —
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug —
SFA 4:0 (Butyric acid) 0 g —
SFA 6:0 (Caproic acid) 0 g —
SFA 8:0 (Caprylic acid) 0 g —
SFA 10:0 (Capric acid) 0 g —
SFA 12:0 (Lauric acid) 0 g —
SFA 14:0 (Myristic acid) 0.025 g —
SFA 15:0 (Pentadecanoic acid) 0 g —
SFA 16:0 (Palmitic acid) 2.21 g —
SFA 17:0 (Margaric acid) 0.020 g —
SFA 18:0 (Stearic acid) 1.69 g —
SFA 20:0 (Arachidic acid) 0.115 g —
SFA 22:0 (Behenic acid) 0.320 g —
SFA 24:0 (Lignoceric acid) 0.075 g —
MUFA 14:1 (Myristoleic acid) 0 g —
MUFA 15:1 (Pentadecenoic acid) 0 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.020 g —
MUFA 17:1 (Heptadecenoic acid) 0.015 g —
MUFA 18:1 (Omega-9, Oleic acid family) 18.4 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.085 g —
MUFA 22:1 (Omega-9, Erucic acid family) 0.029 g —
MUFA 24:1 c (Omega-9, Nervonic acid — cis) 0 g —
Fatty acids, total polyunsaturated 23.1 g —
PUFA 18:2 (Omega-6, Linoleic acid) 23.0 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.060 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0.014 g —
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) 0 g —
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) 0 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g —
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0.014 g —
PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) 0 g —
PUFA 22:4 (Omega-6, Adrenic acid) 0 g —
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g —
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g —
Phytosterols 534.0 mg —
Tryptophan (EAA) 0.348 g —
Threonine (EAA) 0.928 g —
Isoleucine (EAA, BCAA) 1.14 g —
Leucine (EAA, BCAA) 1.66 g —
Lysine (EAA) 0.937 g —
Methionine (EAA) 0.494 g —
Cystine (conditionally essential) 0.451 g —
Phenylalanine (EAA) 1.17 g —
Tyrosine (conditionally essential) 0.666 g —
Valine (EAA, BCAA) 1.32 g —
Arginine (conditionally essential) 2.40 g —
Histidine (EAA) 0.632 g —
Alanine 1.12 g —
Aspartic acid 2.45 g —
Glutamic acid 5.58 g —
Glycine (conditionally essential) 1.46 g —
Proline (conditionally essential) 1.18 g —
Serine 1.08 g —
Alcohol, ethyl 0 g —
Caffeine 0 mg —
Theobromine 0 mg —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Seeds, sunflower seed kernels, dried is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) Vitamin A (0% DV) Calcium (6% DV) B-Complex (27% DV)

Amazon affiliate link — we may earn a small commission at no extra cost to you.

Get weekly nutrition science

New nutrient guides, food comparisons, and research — explained simply. No spam, ever.