Sunflower seeds

100 g: 576 kcal, 19.8 g protein, 23.7 g carbohydrate and 47.5 g fat.

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Nutrition Facts

Serving size100 g

Amount per serving

Calories580

% Daily Value*

Total Fat 48g	61%
Saturated Fat 7g	33%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 24g	9%
Dietary Fiber 6g	21%
Total Sugars 2g
Includes Added Sugars ≤2g	≤3%
Protein 20g	40%
Vitamin D 0mcg	0%
Calcium 110mg	8%
Iron 6.4mg	35%
Potassium 710mg	15%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means the source has no value; ≥ is a lower bound. The source doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: UK food composition tables (CoFID). Disclaimer.

What 100 g gives you

High in Protein (40% DV), Dietary fiber (21% DV), Iron (36% DV), Magnesium (93% DV), Phosphorus (51% DV), Zinc (46% DV), Copper (252% DV), Manganese (96% DV), Selenium (89% DV), Vitamin E (248% DV), Thiamin (B1) (133% DV), Niacin (B3) (26% DV)

Low in cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

13% protein · 16% carbohydrate · 71% fat

Protein: 20 g 13%
Carbs: 24 g 16%
Fat: 48 g 71%

Compared with other foods

Per 100 g, against every food on BasalFit.

Calories: less than 3% of foods
Protein: more than 75% of foods
Total fat: less than 4% of foods
Carbohydrate: more than 73% of foods
Dietary fiber: more than 92% of foods
Total sugars: less than 49% of foods
Sodium: less than 91% of foods

All nutrients (34)

Amounts for 100 g and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	576 kcal	576 kcal
Protein	19.8 g	19.8 g	40%
Carbohydrate	23.7 g	23.7 g	9%
Dietary fiber	6 g	6 g	21%
Total sugars	1.7 g	1.7 g
Starch	14.8 g	14.8 g
Water	4.4 g	4.4 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	47.5 g	47.5 g	61%
Saturated fat	6.58 g	6.58 g	33%
Trans fat	0 g	0 g
Monounsaturated fat	10.7 g	10.7 g
Polyunsaturated fat	28.1 g	28.1 g
Omega-3 ALA	0.09 g	0.09 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	110 mg	110 mg	8%
Iron	6.4 mg	6.4 mg	36%
Magnesium	390 mg	390 mg	93%
Phosphorus	640 mg	640 mg	51%
Potassium	710 mg	710 mg	15%
Sodium	3 mg	3 mg	0%
Zinc	5.1 mg	5.1 mg	46%
Copper	2.27 mg	2.27 mg	252%
Manganese	2.2 mg	2.2 mg	96%
Selenium	49 mcg	49 mcg	89%

Vitamins (7)
Nutrient	Portion	100 g	% DV
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	37.2 mg	37.2 mg	248%
Thiamin (B1)	1.6 mg	1.6 mg	133%
Riboflavin (B2)	0.19 mg	0.19 mg	15%
Niacin (B3)	4.1 mg	4.1 mg	26%
Vitamin B12	0 mcg	0 mcg	0%

Other (1)
Nutrient	Portion	100 g	% DV
Alcohol	0 g	0 g

Similar foods

Sources

McCance and Widdowson's Composition of Foods Integrated Dataset 2021, food 14-845 (UK)
Public Health England. McCance and Widdowson's The Composition of Foods Integrated Dataset 2021. Contains public sector information licensed under the Open Government Licence v3.0
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.