Welcome to the nutritional iron content in 8 different types of sunflower seeds, ranging from 6.81 mg to 3.80 mg per 100g. The basic type of sunflower seeds is Seeds, sunflower seed kernels, dried, where the amount of iron in 100g is 5.25 mg. 5.25 mg of iron per 100g, from Seeds, sunflower seed kernels, dried corresponds to 38% of the iron RDA. For a typical serving size of 1.000 cup, with hulls, edible yield (or 46.00 g) the amount of Iron is 2.42 mg. This corresponds to an RDA percentage of 17%.
The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.
Top five sunflower seeds products high in iron
Below is a summary list for the top five sunflower seeds items ranked by the amount or level of iron in 100g.
1. Seeds, sunflower seed kernels, toasted, without salt : 6.81mg (49%RDA)
2. Seeds, sunflower seed kernels, toasted, with salt added : 6.81mg (49%RDA)
3. Seeds, sunflower seed kernels, dried : 5.25mg (38%RDA)
4. Seeds, sunflower seed kernels, oil roasted, without salt : 4.28mg (31%RDA)
5. Seeds, sunflower seed kernels, oil roasted, with salt added : 4.28mg (31%RDA)
Following on from the five top sunflower seeds items or products containing iron we have a more comprehensive break down of Seeds, sunflower seed kernels, dried, and the highest item containing iron which is Seeds, sunflower seed kernels, toasted, without salt. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 8 types of sunflower seeds.
At the bottom of the page is the full list for the 8 different types of sunflower seeds based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in sunflower seeds.
Seeds, sunflower seed kernels, dried - Nutritional Content and Chart
The full nutrition content, RDA percentages and levels for Seeds, sunflower seed kernels, dried should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Nut and Seed Products.Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving in your diet, the amount of Energy is 584.00 kcal (29% RDA), the amount of Protein is 20.78 g (37% RDA), the amount of Total Fat is 51.46 g (79% RDA) and the amount of Carbohydrate is 20.00 g (15% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in sunflower seeds.
Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Seeds, sunflower seed kernels, dried has a nutritional value score of 16.00 out of 100.Comparing the iron content and the nutritional density in 100g for Seeds, sunflower seed kernels, dried; We class this as a high iron content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.
Amount of iron per 100 Calories
100 calories of seeds, sunflower seed kernels, dried is a serving size of 0 g, and the amount of Iron is 0 mg (0% RDA). Other important and related nutrients and macronutrients such as Total Fat, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Protein 0 g (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.
Content per Typical Serving Size 1.000 cup, with hulls, edible yield (or 46.00 g)
For the food Seeds, sunflower seed kernels, dried the typical serving size is 1.000 cup, with hulls, edible yield (or 46.00 g) which contains 2.42 mg of Iron. The iron percentage of the recommended daily value for this serving is 17 %.To give 100% of the RDA, 5.9 servings of the typical serving size 1.000 cup, with hulls, edible yield (or 46.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 268.64 kcal, the Protein content is 9.56 g, the Total Fat content is 23.67 g and the Carbohydrate content is 9.2 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.
Macronutrients in Seeds, sunflower seed kernels, dried
The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1.000 cup, with hulls, edible yield or 46.00 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 33.2 (kcal).The total calories from carbohydrate is 37.4 (kcal).
Milligrams of iron in sunflower seeds (per 100g)
This list of 8 types of sunflower seeds, is brought to you by www.dietandfitnesstoday.com and ranges from Seeds, sunflower seed kernels, toasted, without salt through to Seeds, sunflower seed kernels, dry roasted, with salt added where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in sunflower seeds.
The list below gives the total iron content in the 8 items from the general description 'sunflower seeds' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. Below, is the top 8 food items shown in the iron chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.
The corresponding nutritional value for sunflower seeds based on our density score out of 100 (ranked by the amount of iron per 100g) is shown in the below nutritional density chart. 
The corresponding Calories for sunflower seeds ranked by the amount of iron per 100g is shown below in the sunflower seeds calories chart. 
Average Content for sunflower seeds
The average (or more correctly the arithmetic mean) amount of iron contained in 100g of sunflower seeds, based on the list below of 8 different items under the general description of sunflower seeds, is 4.85 mg of iron. This average value corresponds to 34.64 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Energy is 589.50 kcal, the average amount of Protein is 19.16 g, the average amount of Total Fat is 52.13 g and the average amount of Carbohydrate is g.Median Amount
The median value of Iron is found in Seeds, sunflower seed kernels, oil roasted, without salt which in 100g contains 4.28 mg of Iron. This corresponds to 31 % of the recommended daily allowance. For this serving the amount of Energy is 592.00 kcal, the amount of Protein is 20.06 g, the amount of Total Fat is 51.30 g and the amount of Carbohydrate is 22.89 g.Highest iron Content per 100g
Using the list below for the 8 different sunflower seeds nutrition entries in our database, the highest amount of iron is found in Seeds, sunflower seed kernels, toasted, without salt which contains 6.81 mg of iron per 100g. The associated percentage of RDA is 49 %. For this 100g serving the Energy content is 619.00 kcal, the Protein content is 17.21 g, the Total Fat content is 56.80 g, the Carbohydrate content is 20.59 g. 
The lowest amount of iron in 100g is in Seeds, sunflower seed kernels, dry roasted, with salt added which contains 3.80 mg. This gives as percentage of the recommended daily allowance 27 % of the RDA. For this 100g serving the amount of Energy is 582.00 kcal, the amount of Protein is 19.33 g, the amount of Total Fat is 49.80 g, the amount of Carbohydrate is 24.07 g.
The difference between the highest and lowest values gives a iron range of 3.01 mg per 100g. The range for the other nutrients are as follows; 37 kcal for Energy, 2.12 g for Protein, 7 g for Total Fat, 0 g for Carbohydrate.
Highest Amount of iron per Serving
Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Seeds, sunflower seed kernels, dried contains 5.25 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.
The food with the highest iron content per typical serving is Seeds, sunflower seed kernels, toasted, with salt added which contains 9.13 mg in 1.000 cup (or 134.00 g). The percentage of the recommended daily value for this serving is 65 %. For this serving the Energy content is 829.46 kcal, the Protein content is 23.06 g, the Total Fat content is 76.11 g and the Carbohydrate content is 27.59 g.
Nutritional Information Summary
From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods with a high iron content.
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