Edible parts
Nuts / seeds 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 | 2443 kJ / 584 kcal | 29% |
| Protein | 20.78 g | 42% |
| Carbohydrate | 20 g | 8% |
| Natural sugars | 2.62 g | 3% |
| Fat | 51.46 g | 74% |
| Saturated fat | 4.46 g | 22% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 8.6 g |
| Monounsaturated fat | 18.53 g |
| Polyunsaturated fat | 23.14 g |
| Omega-3 (ALA) | 0.07 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 3 µg RAE | <1% |
| Vitamin C | 1.4 mg | 2% |
| Vitamin E | 35.17 mg | 293% |
| Folate | 227 µg | 114% |
| Thiamin (B1) | 1.48 mg | 135% |
| Riboflavin (B2) | 0.36 mg | 25% |
| Niacin (B3) | 8.34 mg | 52% |
| Pantothenic acid (B5) | 1.13 mg | 19% |
| Vitamin B6 | 1.35 mg | 96% |
| Choline | 55.1 mg | — |
| Calcium | 78 mg | 10% |
| Iron | 5.25 mg | 38% |
| Magnesium | 325 mg | 87% |
| Potassium | 645 mg | 32% |
| Zinc | 5 mg | 50% |
| Copper | 1.8 mg | 180% |
| Manganese | 1.95 mg | 98% |
| Phosphorus | 660 mg | 94% |
| Selenium | 53 µg | 96% |
| Sodium | 9 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 kernels, dried (USDA FDC SR Legacy 170562). Nutrients the row does not report are left blank.
Prep notes
Vitamin E in a seed.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Sunflower seeds (Helianthus annuus) is listed in Thrive’s plant atlas under nut-seed. 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: Nuts / seeds as sold.