Seeds · SOURCE-BASED NUTRITION
Seeds, sunflower seed kernels, dried nutrition facts
SR Legacy
Seeds, sunflower seed kernels, dried. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 584 kcal | — |
| Protein | 20.8 g | 41.6% |
| Carbohydrate, by difference | 20 g | 7.3% |
| Total lipid (fat) | 51.5 g | 66% |
| Fiber, total dietary | 8.6 g | 30.7% |
| Total Sugars | 2.62 g | — |
| Fatty acids, total saturated | 4.46 g | 22.3% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 9 mg | 0.4% |
| Potassium, K | 645 mg | 13.7% |
| Calcium, Ca | 78 mg | 6% |
| Iron, Fe | 5.25 mg | 29.2% |
| Magnesium, Mg | 325 mg | 77.4% |
| Phosphorus, P | 660 mg | 52.8% |
| Zinc, Zn | 5 mg | 45.5% |
| Copper, Cu | 1.8 mg | 200% |
| Manganese, Mn | 1.95 mg | 84.8% |
| Selenium, Se | 53 µg | 96.4% |
| Vitamin A, RAE | 3 µg | 0.3% |
| Vitamin C, total ascorbic acid | 1.4 mg | 1.6% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Vitamin E (alpha-tocopherol) | 35.2 mg | 235% |
| Vitamin K (phylloquinone) | 0 µg | 0% |
| Thiamin | 1.48 mg | 123% |
| Riboflavin | 0.36 mg | 27.3% |
| Niacin | 8.34 mg | 52.1% |
| Pantothenic acid | 1.13 mg | 22.6% |
| Vitamin B-6 | 1.34 mg | 78.8% |
| Folate, DFE | 227 µg | 56.8% |
| Vitamin B-12 | 0 µg | 0% |
| Choline, total | 55.1 mg | 10% |
| Alanine | 1.12 g | — |
| Alcohol, ethyl | 0 g | — |
| Arginine | 2.4 g | — |
| Ash | 3.02 g | — |
| Aspartic acid | 2.45 g | — |
| Betaine | 35.4 mg | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 30 µg | — |
| Cryptoxanthin, beta | 0 µg | — |
| Cystine | 0.45 g | — |
| Fatty acids, total monounsaturated | 18.5 g | — |
| Fatty acids, total polyunsaturated | 23.1 g | — |
| Folate, food | 227 µg | — |
| Folate, total | 227 µg | — |
| Folic acid | 0 µg | — |
| Glutamic acid | 5.58 g | — |
| Glycine | 1.46 g | — |
| Histidine | 0.63 g | — |
| Isoleucine | 1.14 g | — |
| Leucine | 1.66 g | — |
| Lutein + zeaxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lysine | 0.94 g | — |
| Methionine | 0.49 g | — |
| MUFA 14:1 | 0 g | — |
| MUFA 15:1 | 0 g | — |
| MUFA 16:1 | 0.02 g | — |
| MUFA 17:1 | 0.02 g | — |
| MUFA 18:1 | 18.4 g | — |
| MUFA 20:1 | 0.09 g | — |
| MUFA 22:1 | 0.03 g | — |
| MUFA 24:1 c | 0 g | — |
| Phenylalanine | 1.17 g | — |
| Phytosterols | 534 mg | — |
| Proline | 1.18 g | — |
| PUFA 18:2 | 23 g | — |
| PUFA 18:3 | 0.06 g | — |
| PUFA 18:4 | 0.01 g | — |
| PUFA 20:2 n-6 c,c | 0 g | — |
| PUFA 20:3 | 0 g | — |
| PUFA 20:4 | 0 g | — |
| PUFA 20:5 n-3 (EPA) | 0.01 g | — |
| PUFA 21:5 | 0 g | — |
| PUFA 22:4 | 0 g | — |
| PUFA 22:5 n-3 (DPA) | 0 g | — |
| PUFA 22:6 n-3 (DHA) | 0 g | — |
| Retinol | 0 µg | — |
| Serine | 1.08 g | — |
| SFA 10:0 | 0 g | — |
| SFA 12:0 | 0 g | — |
| SFA 14:0 | 0.03 g | — |
| SFA 15:0 | 0 g | — |
| SFA 16:0 | 2.21 g | — |
| SFA 17:0 | 0.02 g | — |
| SFA 18:0 | 1.69 g | — |
| SFA 20:0 | 0.12 g | — |
| SFA 22:0 | 0.32 g | — |
| SFA 24:0 | 0.08 g | — |
| SFA 4:0 | 0 g | — |
| SFA 6:0 | 0 g | — |
| SFA 8:0 | 0 g | — |
| Sucrose | 2.5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.93 g | — |
| Tocopherol, beta | 1.18 mg | — |
| Tocopherol, delta | 0.02 mg | — |
| Tocopherol, gamma | 0.37 mg | — |
| Tocotrienol, beta | 0 mg | — |
| Tryptophan | 0.35 g | — |
| Tyrosine | 0.67 g | — |
| Valine | 1.32 g | — |
| Vitamin A, IU | 50 iu | — |
| Vitamin E, added | 0 mg | — |
| Vitamin K (Dihydrophylloquinone) | 0 µg | — |
| Vitamin K (Menaquinone-4) | 0 µg | — |
| Water | 4.73 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Vitamin E (235% DV), Copper (200% DV) and Thiamin (B1) (123% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Vitamin E: antioxidant and immune function
This amount provides 35.2 mg. Vitamin E acts as an antioxidant and supports normal immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceCopper: iron metabolism and nerves
This amount provides 1.8 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceThiamin (B1): energy and cell function
This amount provides 1.48 mg. Thiamin helps turn food into energy and supports normal cell growth and function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceSelenium: thyroid and antioxidant defense
This amount provides 53 µg. Selenium supports thyroid hormone metabolism, DNA synthesis and protection from oxidative damage. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceManganese: metabolism and antioxidant enzymes
This amount provides 1.95 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin B6: metabolism and brain development
This amount provides 1.34 mg. Vitamin B6 supports many enzyme reactions involved in metabolism, brain development and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Vitamin E
This amount provides 35.2 mg. Vitamin E acts as an antioxidant and supports normal immune function. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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