Food Nutrition Facts: Seeds, sunflower seed, kernel, raw

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Food Description:
(fdcid: 2515381)
 Seeds, sunflower seed, kernel, raw
Food Category: Nut and Seed Products
Food Portion    
Daily Value Age Group    
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Nutrition Facts
1 servings per container
Serving Size gram (100g)
Amount per serving
Calories 		609
% Daily Value*
Total Fat 48.44g 62.1%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 24.5g 8.9%
Dietary Fiber 7.21g 25.8%
Total Sugars 0g
Includes 0g Added Sugars 0%
Protein 18.87g 37.7%
Vitamin D 0mcg 0%
Calcium 115.6mg 8.9%
Iron 4.37mg 24.3%
Potassium 656.8mg 14%
Vitamin A 0mcg 0%
Vitamin C 0mg 0%
Phosphorus 732mg 58.6%
Magnesium 301.9mg 71.9%
Zinc 5.58mg 50.7%
* 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.
 
Nutrition Highlights
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
Calories & Sources (609 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 24.5 98.00 16.1% 45-65%
Protein 18.87 75.49 12.4% 10-35%
Total Fat 48.44 435.96 71.5% 20-35%
1 Calories Calculation General Formula:
carbohydrate x 4 + protein x 4 + fat x 9
2 Expert recommended calories range from this source

Top Beneficial Nutrients
Nutrient Amount DV%
Protein 18.873 g 37.75%
Fiber, total dietary 7.215 g 25.77%
Iron, Fe 4.37 mg 24.28%
Potassium, K 656.8 mg 13.97%

Potential Health Risk Nutrients
Nutrient Amount DV%
Total lipid (fat) 48.44 g 62.10%

Other Top Beneficial Nutrients
Nutrient Amount DV%
Copper, Cu 1.875 mg 208.33%
Manganese, Mn 2.63 mg 114.35%
Magnesium, Mg 301.9 mg 71.88%
Phosphorus, P 732 mg 58.56%
Zinc, Zn 5.578 mg 50.71%
Selenium, Se 17.78 µg 32.33%


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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Water 4.873 g
Energy (Atwater General Factors) 609.456 kcal 30.47% 2,000 kcal
Energy (Atwater Specific Factors) 570.651 kcal
Nitrogen 3.561 g
Protein 18.8733 g 37.75% 50 g
Total lipid (fat) 48.44 g 62.10% 78 g
Ash 3.313 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Calcium, Ca 115.6 mg 8.89% 1,300 mg
Iron, Fe 4.37 mg 24.28% 18 mg
Magnesium, Mg 301.9 mg 71.88% 420 mg
Phosphorus, P 732 mg 58.56% 1,250 mg
Potassium, K 656.8 mg 13.97% 4,700 mg
Sodium, Na 0 mg 0.00% 2,300 mg
Zinc, Zn 5.578 mg 50.71% 11 mg
Copper, Cu 1.875 mg 208.33% 0.9 mg
Manganese, Mn 2.63 mg 114.35% 2.3 mg
Selenium, Se 17.78 µg 32.33% 55 µg

Carbohydrates and Sugar Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Carbohydrate, by difference 24.5007 g 8.91% 275 g
Fiber, total dietary 7.215 g 25.77% 28 g



USDA FoodData Central Food nutrition facts is fetched from U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Dietary Reference Intakes The Dietary Reference Intakes data is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
Nutrition Facts Label Nutrition Daily Values on the Nutrition Facts Label is based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
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