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Sunflower Seeds Nutrition Facts

592 calories in 100 g

Calories in Sunflower Seeds
Seeds, sunflower seed kernels, oil roasted, without salt
592 calories in 100 g
100g ≈ 0.220lb ≈ 3.53oz
5.92 calories / gram
15 Weight Watchers points
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Calorie Sources:73% fats; 16% carbohydrates; 12% proteins
Fats:51.30 g (429 calories, 51% by weight)
Carbohydrates:22.89 g (93 calories, 23% by weight)
Proteins:20.06 g (70 calories, 20% by weight)
Alcohol:~
Water:1.54 g (2% by weight)
Fat Composition:69% polyunsaturated; 16% monounsaturated; 14% saturated
Trans Fat :0.15 g
Dietary Fiber:10.60 g (11% by weight)
Cholesterol:~
Caffeine:~
Serving Sizes: 100 g
1 cup
1 oz
Footnotes: Fat and fatty acids based on 25% roasted in cottonseed oil and 75% roasted in sunflower oilTocopherols and tocotrienols based on seeds roasted in NuSun sunflower oil
Food Group:Nut and Seed Products
USDA #:12038
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Vitamin A:9 IU
Retinol:~
Retinol Activity Equivalent:~
α-Carotene:~
β-Carotene:5 mcg
β-Cryptoxanthin:~
Lycopene:~
Lutein + Zeaxanthin:~
Vitamin B-1:320 mcg
Vitamin B-2:280 mcg
Vitamin B-3:4.13 mg
Vitamin B-5:6.94 mg
Vitamin B-6:790 mcg
Vitamin B-9:234 mcg
Food folate:234 mcg
Dietary Folate Equivalent:234 mcg
Folic acid:~
Vitamin B-12:~
Added Vitamin B-12:~
Choline:55.10 mg
Vitamin C:1.10 mg
Vitamin D:0
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:36.33 mg
Added α-Tocopherol:~
β-Tocopherol:1.41 mg
δ-Tocopherol:~
γ-Tocopherol:460 mcg
Vitamin K:3.10 mcg
Calcium (Ca):87 mg
Copper (Cu):1.80 mg
Fluoride (F):~
Iron (Fe):4.28 mg
Magnesium (Mg):0.13 g
Manganese (Mn):2.08 mg
Phosphorus (P):1.14 g
Potassium (K):0.48 g
Selenium (Se):78.20 mcg
Sodium (Na):3 mg
Zinc (Zn):5.21 mg
Cholesterol:~
Phytosterols:~
Campesterol:~
Stigmasterol:~
β-sitosterol:~
Carbohydrates Total:22.89 g
Dietary Fiber:10.60 g
Sugars Total:3.11 g
Fructose:~
Galactose:~
Glucose/Dextrose:0.74 g
Lactose:~
Maltose:~
Sucrose:2.37 g
Starch:~
Proteins Total:20.06 g
Essential amino acids
Phenylalanine:1.02 g
Leucine:1.46 g
Methionine:0.43 g
Lysine:0.82 g
Isoleucine:1 g
Valine:1.15 g
Threonine:0.81 g
Tryptophan:0.30 g
Histidine:0.55 g
Arginine:2.11 g
Non-essential amino acids
Alanine:0.98 g
Aspartic acid:2.15 g
Betaine:~
Cystine:0.39 g
Glutamic acid:4.91 g
Glycine:1.28 g
Hydroxyproline:~
Proline:1.04 g
Serine:0.94 g
Tyrosine:0.58 g
Fats Total:51.30 g
Saturated fatty acids:7.06 g
Monounsaturated fatty acids:8.06 g
Polyunsaturated fatty acids:34.29 g
Trans fatty acids:0.15 g
Trans-monoenoic:70 mg
Trans-polyenoic:80 mg
Saturated fatty acids
Butanoic/Butyric [4:0]:~
Hexanoic/Caproic [6:0]:~
Octanoic/Caprylic [8:0]:~
Decanoic/Capric [10:0]:~
Dodecanoic/Lauric [12:0]:~
Tridecanoic [13:0]:~
Tetradecanoic/Myristic [14:0]:80 mg
Pentadecanoic [15:0]:6 mg
Hexadecanoic/Palmitic [16:0]:4.21 g
Heptadecanoic/Margaric [17:0]:20 mg
Octadecanoic/Stearic [18:0]:2.09 g
Eicosanoic/Arachidic [20:0]:0.14 g
Docosanoic/Behenic [22:0]:0.38 g
Tetracosanoic/Lignoceric [24:0]:0.11 g
Monounsaturated fatty acids
Tetradecenoic/Myristoleic [14:1]:~
Pentadecenoic [15:1]:~
Hexadecenoic/Palmitoleic [16:1]:50 mg
[16:1 cis]:50 mg
[16:1 trans]:8 mg
Heptadecenoic [17:1]:3 mg
Octadecenoic/Oleic [18:1]:7.92 g
[18:1 cis]:7.85 g
[18:1 trans]:60 mg
Eicosenoic/Gadoleic [20:1]:70 mg
Docosenoic/Erucic [22:1]:~
[22:1 cis]:~
[22:1 trans]:~
Cis-Tetracosenoic/Nervonic [24:1 cis]:~
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:34.20 g
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:34.12 g
[18:2 t,~]:80 mg
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:80 mg
[18:3 Ω-3 c,c,c]:70 mg
[18:3 Ω-6 c,c,c]:6 mg
[18:3 i]:~
Octadecatetraenoic/Parinaric [18:4]:~
Eicosadienoic [20:2 Ω-6 c,c]:5 mg
Eicosatrienoic [20:3]:~
[20:3 Ω-3]:~
[20:3 Ω-6]:~
Eicosatetraenoic/Arachidonic [20:4]:~
[20:4 Ω-6]:~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:~
Heneicosapentaenoic (HPA) [21:5]:~
Docosatetraenoic/Adrenic [22:4]:~
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:~
Docosahexaenoic (DHA) [22:6 Ω-3]:~
Ash:4.22 g
Caffeine:~
Theobromine:~
Product Type:Sunflower
Weight Watchers Points:15 point(s)
Atkins Diet (Induction) Rating:4 / 10
Atkins Diet (Maintanence) Rating:5 / 10
Zone Diet Rating:1 / 10
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Related: Seeds, sunflower seed kernels, dry roasted, without salt
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