Sunflower Seeds Nutrition Facts

799 calories in 1 cup

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Calories in Sunflower Seeds
Seeds, sunflower seed kernels, oil roasted, without salt
799 calories in 1 cup
1 cup = 135g ≈ 0.298lb ≈ 4.76oz
5.92 calories / gram
21 Weight Watchers points
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Calorie Sources:73% fats; 16% carbohydrates; 12% proteins
Fats:69.26 g (580 calories, 51% by weight)
Carbohydrates:30.90 g (126 calories, 23% by weight)
Proteins:27.08 g (94 calories, 20% by weight)
Water:2.08 g (2% by weight)
Fat Composition:69% polyunsaturated; 16% monounsaturated; 14% saturated
Trans Fat :0.20 g
Dietary Fiber:14.31 g (11% by weight)
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:12 IU
Retinol Activity Equivalent:~
β-Carotene:6.75 mcg
Lutein + Zeaxanthin:~
Vitamin B-1:432.00 mcg
Vitamin B-2:378 mcg
Vitamin B-3:5.58 mg
Vitamin B-5:9.37 mg
Vitamin B-6:1.07 mg
Vitamin B-9:315.90 mcg
Food folate:315.90 mcg
Dietary Folate Equivalent:315.90 mcg
Folic acid:~
Vitamin B-12:~
Added Vitamin B-12:~
Choline:74.39 mg
Vitamin C:1.49 mg
Vitamin D:0
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:49.05 mg
Added α-Tocopherol:~
β-Tocopherol:1.90 mg
γ-Tocopherol:621 mcg
Vitamin K:4.18 mcg
Calcium (Ca):0.12 g
Copper (Cu):2.43 mg
Fluoride (F):~
Iron (Fe):5.78 mg
Magnesium (Mg):0.17 g
Manganese (Mn):2.81 mg
Phosphorus (P):1.54 g
Potassium (K):0.65 g
Selenium (Se):105.57 mcg
Sodium (Na):4.05 mg
Zinc (Zn):7.03 mg
Carbohydrates Total:30.90 g
Dietary Fiber:14.31 g
Sugars Total:4.20 g
Glucose/Dextrose:1.00 g
Sucrose:3.20 g
Proteins Total:27.08 g
Essential amino acids
Phenylalanine:1.38 g
Leucine:1.97 g
Methionine:0.58 g
Lysine:1.11 g
Isoleucine:1.35 g
Valine:1.55 g
Threonine:1.09 g
Tryptophan:0.41 g
Histidine:0.74 g
Arginine:2.85 g
Non-essential amino acids
Alanine:1.32 g
Aspartic acid:2.90 g
Cystine:0.53 g
Glutamic acid:6.63 g
Glycine:1.73 g
Proline:1.40 g
Serine:1.27 g
Tyrosine:0.78 g
Fats Total:69.26 g
Saturated fatty acids:9.53 g
Monounsaturated fatty acids:10.88 g
Polyunsaturated fatty acids:46.29 g
Trans fatty acids:0.20 g
Trans-monoenoic:94.50 mg
Trans-polyenoic:0.11 g
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]:0.11 g
Pentadecanoic [15:0]:8.10 mg
Hexadecanoic/Palmitic [16:0]:5.68 g
Heptadecanoic/Margaric [17:0]:27.00 mg
Octadecanoic/Stearic [18:0]:2.82 g
Eicosanoic/Arachidic [20:0]:0.19 g
Docosanoic/Behenic [22:0]:0.51 g
Tetracosanoic/Lignoceric [24:0]:0.15 g
Monounsaturated fatty acids
Tetradecenoic/Myristoleic [14:1]:~
Pentadecenoic [15:1]:~
Hexadecenoic/Palmitoleic [16:1]:67.50 mg
[16:1 cis]:67.50 mg
[16:1 trans]:10.80 mg
Heptadecenoic [17:1]:4.05 mg
Octadecenoic/Oleic [18:1]:10.69 g
[18:1 cis]:10.60 g
[18:1 trans]:81.00 mg
Eicosenoic/Gadoleic [20:1]:94.50 mg
Docosenoic/Erucic [22:1]:~
[22:1 cis]:~
[22:1 trans]:~
Cis-Tetracosenoic/Nervonic [24:1 cis]:~
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:46.17 g
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:46.06 g
[18:2 t,~]:0.11 g
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:0.11 g
[18:3 Ω-3 c,c,c]:94.50 mg
[18:3 Ω-6 c,c,c]:8.10 mg
[18:3 i]:~
Octadecatetraenoic/Parinaric [18:4]:~
Eicosadienoic [20:2 Ω-6 c,c]:6.75 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:5.70 g
Product Type:Sunflower
Weight Watchers Points:21 point(s)
Atkins Diet (Induction) Rating:4 / 10
Atkins Diet (Maintanence) Rating:5 / 10
Zone Diet Rating:1 / 10
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Did you know?...In South Africa, termites are often roasted and eaten by the handful, like pretzels or popcorn.
Related: Seeds, sunflower seed kernels, dry roasted, without salt
Seeds, sunflower seed kernels, toasted, without salt
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