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#1: Dried Sunflower Seeds
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#2: Dried Sunflower Seeds
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#3: Dried Sunflower Seeds
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Nutrition Facts Comparison Tool

Nutrition Comparison of Dried Sunflower Seeds, Dried Sunflower Seeds, and Dried Sunflower Seeds

Calorie Comparison


2000 calories = Full Bar
  • Dried Sunflower Seeds100 grams (x1)29% DV
  • Dried Sunflower Seeds1 cup (x1)41% DV
  • Dried Sunflower Seeds1 cup, with hulls, edible yield (x1)13% DV

Fat Comparison


65g = Full Bar
  • Dried Sunflower Seeds100 grams (x1)79% DV
  • Dried Sunflower Seeds1 cup (x1)111% DV
  • Dried Sunflower Seeds1 cup, with hulls, edible yield (x1)36% DV

Carbohydrate Comparison


300g = Full Bar
  • Dried Sunflower Seeds100 grams (x1)7% DV
  • Dried Sunflower Seeds1 cup (x1)9% DV
  • Dried Sunflower Seeds1 cup, with hulls, edible yield (x1)3% DV

Protein Comparison


50g = Full Bar
  • Dried Sunflower Seeds100 grams (x1)42% DV
  • Dried Sunflower Seeds1 cup (x1)58% DV
  • Dried Sunflower Seeds1 cup, with hulls, edible yield (x1)19% DV

Cholesterol Comparison


300mg = Full Bar
  • Dried Sunflower Seeds100 grams (x1)0% DV
  • Dried Sunflower Seeds1 cup (x1)0% DV
  • Dried Sunflower Seeds1 cup, with hulls, edible yield (x1)0% DV

Fiber Comparison


25g = Full Bar
  • Dried Sunflower Seeds100 grams (x1)34% DV
  • Dried Sunflower Seeds1 cup (x1)48% DV
  • Dried Sunflower Seeds1 cup, with hulls, edible yield (x1)16% DV

Sugar Comparison


50g = Full Bar
  • Dried Sunflower Seeds100 grams (x1)5% DV
  • Dried Sunflower Seeds1 cup (x1)7% DV
  • Dried Sunflower Seeds1 cup, with hulls, edible yield (x1)2% DV

Iron Comparison


18mg = Full Bar
  • Dried Sunflower Seeds100 grams (x1)29% DV
  • Dried Sunflower Seeds1 cup (x1)41% DV
  • Dried Sunflower Seeds1 cup, with hulls, edible yield (x1)13% DV

Calcium Comparison


1300mg = Full Bar
  • Dried Sunflower Seeds100 grams (x1)6% DV
  • Dried Sunflower Seeds1 cup (x1)8% DV
  • Dried Sunflower Seeds1 cup, with hulls, edible yield (x1)3% DV

Potassium Comparison


4700mg = Full Bar
  • Dried Sunflower Seeds100 grams (x1)14% DV
  • Dried Sunflower Seeds1 cup (x1)19% DV
  • Dried Sunflower Seeds1 cup, with hulls, edible yield (x1)6% DV
Macronutrients
Food ##1#2#3
Weight (g)10014046
Calories
(%DV)
584
(29%)
818
(41%)
269
(13%)
Fat (g)
(%DV)
51.5
(79%)
72
(111%)
23.7
(36%)
Protein (g)
(%DV)
20.8
(42%)
29.1
(58%)
9.6
(19%)
Carbohydrates (g)
(%DV)
20
(7%)
28
(9%)
9.2
(3%)
Sugar (g)
(%DV)
2.6
(5%)
3.7
(7%)
1.2
(2%)
Fiber (g)
(%DV)
8.6
(34%)
12
(48%)
4
(16%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
4.5
(22%)
6.2
(31%)
2
(10%)
Net Carbs (g)11.4165.2
Trans Fats (g)~~~
Minerals
Food ##1#2#3
Weight (g)10014046
Calcium (mg)
(%DV)
78
(6%)
109.2
(8%)
35.9
(3%)
Iron (mg)
(%DV)
5.3
(29%)
7.4
(41%)
2.4
(13%)
Potassium (mg)
(%DV)
645
(14%)
903
(19%)
296.7
(6%)
Magnesium (mg)
(%DV)
325
(77%)
455
(108%)
149.5
(36%)
Phosphorus (mg)
(%DV)
660
(53%)
924
(74%)
303.6
(24%)
Sodium (mg)
(%DV)
9
(0%)
12.6
(1%)
4.1
(0%)
Zinc (mg)
(%DV)
5
(45%)
7
(64%)
2.3
(21%)
Copper (mg)
(%DV)
1.8
(200%)
2.5
(280%)
0.8
(92%)
Manganese (mg)
(%DV)
2
(85%)
2.7
(119%)
0.9
(39%)
Selenium (μg)
(%DV)
53
(96%)
74.2
(135%)
24.4
(44%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)10014046
Vitamin A, RAE (μg)
(%DV)
3
(0%)
4.2
(0%)
1.4
(0%)
Vitamin C (mg)
(%DV)
1.4
(2%)
2
(2%)
0.6
(1%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
1.5
(123%)
2.1
(173%)
0.7
(57%)
Riboflavin (B2) (mg)
(%DV)
0.4
(27%)
0.5
(38%)
0.2
(13%)
Niacin (B3) (mg)
(%DV)
8.3
(52%)
11.7
(73%)
3.8
(24%)
Pantothenic acid (B5) (mg)
(%DV)
1.1
(23%)
1.6
(32%)
0.5
(10%)
Vitamin B6 (mg)
(%DV)
1.3
(79%)
1.9
(111%)
0.6
(36%)
Folate (B9) (μg)
(%DV)
227
(57%)
317.8
(79%)
104.4
(26%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
227
(57%)
317.8
(79%)
104.4
(26%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
227
(57%)
317.8
(79%)
104.4
(26%)
Choline (mg)
(%DV)
55.1
(10%)
77.1
(14%)
25.3
(5%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
50
(2%)
70
(2%)
23
(1%)
Beta Carotene (μg)
(%DV)
30
(0%)
42
(0%)
13.8
(0%)
Alpha Carotene (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Beta Cryptoxanthin (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lutein + Zeaxanthin (μg)000
Vitamin E (mg)
(%DV)
35.2
(234%)
49.2
(328%)
16.2
(108%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin D (IU) (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K1 (Dihydrophylloquinone) (μg)000
Menaquinone-4 (μg)000
Other
Food ##1#2#3
Weight (g)10014046
Water (g)4.76.62.2
Ash (g)341
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
Carbohydrates
Food ##1#2#3
Weight (g)10014046
Sucrose (g)2.53.51.2
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)10014046
Omega 3s (mg)
(%DV)
28
(2%)
39
(2%)
13
(1%)
Omega 6s (mg)230503227010603
Omega 3 to Omega 6 Ratio000
Omega 6 to Omega 3 Ratio823.21823.21823.21
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)000
12:0 (mg)000
13:0 (mg)~~~
14:0 (mg)253512
15:0 (mg)000
16:0 (mg)221030941017
17:0 (mg)20289
18:0 (mg)16902366777
20:0 (mg)11516153
22:0 (mg)320448147
24:0 (mg)7510535
Monosaturated Fats (mg)18528259398523
14:1 (mg)000
15:1 (mg)000
16:1 undifferentiated (mg)20289
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)15217
18:1 undifferentiated (mg)18380257328455
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)8511939
22:1 undifferentiated (mg)294113
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)000
Polyunsaturated Fats (mg)231373239210643
18:2 undifferentiated (mg)230503227010603
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~~~
18:3 undifferentiated (mg)608428
Alpha Linolenic Acid (ALA) (mg)~~~
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)14206
20:2 n-6 c,c (mg)000
20:3 undifferentiated (mg)000
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)000
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)14206
21:5 (mg)000
22:4 (mg)000
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)000
Fatty acids, total trans-monoenoic (mg)~~~
Fatty acids, total trans-polyenoic (mg)~~~
Phytosterols (mg)534747.6245.64
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Amino Acids
Food ##1#2#3
Weight (g)10014046
Betaine (mg)355016
Tryptophan (mg)
(%DV)
348
(124%)
487
(174%)
160
(57%)
Threonine (mg)
(%DV)
928
(88%)
1299
(124%)
427
(41%)
Isoleucine (mg)
(%DV)
1139
(81%)
1595
(114%)
524
(37%)
Leucine (mg)
(%DV)
1659
(61%)
2323
(85%)
763
(28%)
Lysine (mg)
(%DV)
937
(45%)
1312
(62%)
431
(21%)
Methionine (mg)
(%DV)
494
(68%)
692
(95%)
227
(31%)
Cystine (mg)
(%DV)
451
(157%)
631
(220%)
207
(72%)
Phenylalanine (mg)
(%DV)
1169
(134%)
1637
(187%)
538
(61%)
Tyrosine (mg)
(%DV)
666
(76%)
932
(107%)
306
(35%)
Valine (mg)
(%DV)
1315
(72%)
1841
(101%)
605
(33%)
Arginine (mg)240333641105
Histidine (mg)
(%DV)
632
(90%)
885
(126%)
291
(42%)
Alanine (mg)11171564514
Aspartic acid (mg)244634241125
Glutamic acid (mg)557978112566
Glycine (mg)14612045672
Proline (mg)11821655544
Serine (mg)10751505495
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.