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Sunflower Seeds is a food in the "Nuts and Seeds" category and it is high in fats. It is a food with a high energy density: 100g provide about 29% of the recommended daily energy intake. Sunflower Seeds as a high content of , which is why its daily consumption should be limited. Sunflower Seeds is rich in minerals and vitamins. The most present mineral is Phosphorus (P) and in 100g it contains enough Copper (Cu) to provide 200% of the daily requirement. The most common vitamin is Vitamin E and in 100g it contains enough Vitamin E to provide 234% of the daily requirement.

Glycemic Index: 20/100 (low)

( ! ) This information is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.

Nutrition Facts (100g)

Energy 584 kcal
2443 kJ
Water 4.73 g
5 ml
Protein 20.8 g 42%
Carbohydrate 20 g 7%
Sugars 2.62 g 5%
Fiber 8.6 g 31%
Fat 51.5 g 66%
Saturated 2 4.46 g (of recommended max) 22%
Monounsatured 18.5 g 46%
Polyunsatured 23.1 g 116%

2 A maximum of 20g of saturated fat per day is recommended


Calcium (Ca) 78 mg 6%
Iron (Fe) 5 mg 28%
Magnesium (Mg) 325 mg 77%
Phosphorus (P) 660 mg 53%
Potassium (K) 645 mg 14%
Sodium (Na) 9 mg 0%
Zinc (Zn) 5 mg 45%
Copper (Cu) 1.8 mg 200%
Manganese (Mn) 1.95 mg 85%
Selenium (Se) 0.053 mg 96%


Thiamin (B1) 1.48 mg 123%
Riboflavin (B2) 0.355 mg 27%
Niacin (B3) 8.34 mg 52%
Pantothenic acid (B5) 1.13 mg 23%
Pyridoxine (B6) 1.34 mg 79%
Folate (B9) 0.227 mg 57%
Ascorbic acid (C) 1.4 mg 2%
Vitamin A 0.003 mg 0%
Vitamin E 35.2 mg 235%

Data analysis

Macronutrients relative proportion

This graph shows the relative percentage of each macronutrient in relation to the one most present. Sunflower Seeds is high in fats.

Carbohydrates: 21.7%
Fats: 55.8%
Proteins: 22.5%

Vitamins relative proportion

This graph shows the percentage of each vitamin in relation to the one most present. The most abundant vitamin is Vitamin E. Vitamin E is a fat soluble vitamin. This means that any excess can be stored for later use. Vitamin E helps the immune system, it helps the body to form red blood cells and it's a natural antioxidant.

This graph shows the amount of each vitamin (green area) in relation to the recommended daily intake (gray line).

Minerals relative proportion

This graph shows the percentage of each mineral in relation to the one most present. The most abundant mineral is Phosphorus (P). Phosphorus (P) is labeled as macromineral because the body needs it in high amount. Phosphorus (P) helps the body keep healthy bones and teeth, and maintain acid-base balance.

This graph shows the amount of each mineral (green area) in relation to the recommended daily intake (gray line).

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Fruit Vegetables Meat Dairy Eggs Bread Superfood Legumes Cereals Nuts and Seeds Seafood Other Spices and Herbs
Macronutrients Carbohydrate Fat Protein Water Fiber
Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxine (B6) Folate (B9) Cobalamine (B12) Ascorbic Acid (C) Vitamin A Vitamin K Vitamin E Vitamin D
Minerals Calcium (Ca) Iron (Fe) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na) Zinc (Zn) Copper (Cu) Manganese (Mn) Iodine (I) Selenium (Se) Fluoride (F)
Amino acids Arginine Histidine Lysine Aspartic Acid Glutamic Acid Serine Threonine Asparagine Glutamine Cysteine Selenocysteine Glycine Proline Alanine Isoleucine Leucine Methionine Phenylalanine Tryptophan Tyrosine Valine