Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Sunflower seeds |
|---|---|
Macronutrients | |
| Calorieskcal | 58429% DV |
| Proteing | 20.842% DV |
| Total fatg | 51.566% DV |
| Carbohydrateg | 207% DV |
| Fibreg | 8.631% DV |
| Total sugarsg | 2.62 |
| Waterg | 4.73 |
Fats | |
| Saturated fatg | 4.4622% DV |
| Monounsaturated fatg | 18.5 |
| Polyunsaturated fatg | 23.1 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0.014 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 23.1 |
Vitamins | |
| Vitamin Aµg | 30% DV |
| Vitamin Cmg | 1.42% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 35.2234% DV |
| Vitamin Kµg | 00% DV |
| Thiamin (B1)mg | 1.48123% DV |
| Riboflavin (B2)mg | 0.35527% DV |
| Niacin (B3)mg | 8.3452% DV |
| Pantothenic acid (B5)mg | 1.1323% DV |
| Vitamin B6mg | 1.3479% DV |
| Folateµg | 22757% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 55.110% DV |
Minerals | |
| Calciummg | 786% DV |
| Ironmg | 5.2529% DV |
| Magnesiummg | 32577% DV |
| Phosphorusmg | 66053% DV |
| Potassiummg | 64514% DV |
| Sodiummg | 90% DV |
| Zincmg | 545% DV |
| Coppermg | 1.8200% DV |
| Manganesemg | 1.9585% DV |
| Seleniumµg | 5396% DV |
Other | |
| Beta-caroteneµg | 30 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 0 |
| Caffeinemg | 0 |
| Ashg | 3.02 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Sunflower seeds |
|---|---|
| PhytatesPhosphate ester | Notable |
| PhytosterolsPlant sterol | Notable |
| PolyphenolsPolyphenol (class) | Present |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Sunflower seeds |
|---|---|
| Antioxidant & Oxidative Stress | Yes |
| Heart Health | Yes |
| Inflammation | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.