Edible parts
Pantry item as sold
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 2582 kJ / 617 kcal | 31% |
| Protein | 17.28 g | 35% |
| Carbohydrate | 23.32 g | 9% |
| Natural sugars | 10.54 g | 12% |
| Fat | 55.2 g | 79% |
| Saturated fat | 4.68 g | 23% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 5.7 g |
| Monounsaturated fat | 39.03 g |
| Polyunsaturated fat | 9.81 g |
| Omega-3 (ALA) | 0.05 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin E | 22.89 mg | 191% |
| Folate | 237 µg | 119% |
| Thiamin (B1) | 0.05 mg | 5% |
| Riboflavin (B2) | 0.16 mg | 12% |
| Niacin (B3) | 6.75 mg | 42% |
| Pantothenic acid (B5) | 1.17 mg | 19% |
| Vitamin B6 | 0.55 mg | 39% |
| Calcium | 64 mg | 8% |
| Iron | 4.12 mg | 29% |
| Magnesium | 311 mg | 83% |
| Potassium | 576 mg | 29% |
| Zinc | 4.89 mg | 49% |
| Copper | 1.6 mg | 160% |
| Manganese | 2.07 mg | 104% |
| Phosphorus | 666 mg | 95% |
| Selenium | 104 µg | 190% |
| Sodium | 3 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Seeds, sunflower seed butter, without salt (USDA FDC SR Legacy 170155). Nutrients the row does not report are left blank.
Prep notes
Ground sunflower seeds, unsweetened. The seed is a separate card. Vitamin E and folate in a spoon.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Sunflower seed butter (Helianthus annuus) is listed in Thrive’s plant atlas under pantry. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Pantry item as sold.