Welcome to the nutritional magnesium content in 7 different types of sunflower seeds, ranging from 325 mg to 127 mg per 100g. The basic type of sunflower seeds is Seeds, sunflower seed kernels, dried, where the amount of magnesium in 100g is 325 mg.

325 mg of magnesium per 100g, from Seeds, sunflower seed kernels, dried corresponds to 81% of the magnesium RDA. For a typical serving size of 1 cup, with hulls, edible yield (or 46 g) the amount of Magnesium is 149.5 mg. This corresponds to an RDA percentage of 37%.

The percentage of the recommended daily allowance (RDA) for magnesium is based on a 400 mg RDA level for a mature adult.

Top five sunflower seeds products high in magnesium

Below is a summary list for the top five sunflower seeds items ranked by the amount or level of magnesium in 100g.

1. Seeds, sunflower seed kernels, dried : 325mg (81%RDA)
2. Seeds, sunflower seed kernels, dry roasted, without salt : 129mg (32%RDA)
3. Seeds, sunflower seed kernels, toasted, without salt : 129mg (32%RDA)
4. Seeds, sunflower seed kernels, dry roasted, with salt added : 129mg (32%RDA)
5. Seeds, sunflower seed kernels, toasted, with salt added : 129mg (32%RDA)

Following on from the five top sunflower seeds items or products containing magnesium we have a more comprehensive break down of Seeds, sunflower seed kernels, dried, and the highest item containing magnesium which is Seeds, sunflower seed kernels, dried. 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 7 types of sunflower seeds.

At the bottom of the page is the full list for the 7 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 magnesium 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 magnesium content. This food profile is part of our list of food and drinks under the general group Nut and Seed Products.Other important and magnesium related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 584 kcal (29% RDA), the amount of Protein is 20.78 g (37% RDA), the amount of Fat is 51.46 g (79% RDA) and the amount of Carbohydrate is 20 g (15% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the magnesium levels in sunflower seeds.

magnesium and nutrition facts in sunflower seeds per 100g

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 out of 100.Comparing the magnesium content and the nutritional density in 100g for Seeds, sunflower seed kernels, dried; We class this as a high magnesium content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Comparing magnesium in sunflower seeds vs spinach

The amount of magnesium in spinach is 79 mg per 100g.As magnesium percentage of the RDA this is 20 %. Comparing with Seeds, sunflower seed kernels, dried, in 100g contains 325 mg of magnesium. As a percentage of the RDA this is 81 %. Therefore, Seeds, sunflower seed kernels, dried has 246 mg more magnesium than spinach. In terms of magnesium percentage this is 311 % more magnesium. Spinach has an overall nutritional value score of 68 out of 100, whereas Seeds, sunflower seed kernels, dried has a nutritional value score of 16 out of 100.Seeds, sunflower seed kernels, dried also has the highest amount of magnesium for the 7 different sunflower seeds items.

Amount of magnesium per 100 Calories

100 calories of seeds, sunflower seed kernels, dried is a serving size of 0.17 g, and the amount of Magnesium is 55.65 mg (13.87% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 3.56 g (6.34% RDA), Fat 8.81 g (13.53% RDA), Carbohydrate 3.42 g (2.57% RDA). This is shown in the magnesium RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients. magnesium and nutrition facts in sunflower seeds per 100 calories

Content per Typical Serving Size 1 cup, with hulls, edible yield (or 46 g)

For the food Seeds, sunflower seed kernels, dried the typical serving size is 1 cup, with hulls, edible yield (or 46 g) which contains 149.5 mg of Magnesium. The magnesium percentage of the recommended daily value for this serving is 37 %.

To give 100% of the RDA, 2.7 servings of the typical serving size 1 cup, with hulls, edible yield (or 46 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 268.64 kcal, the Protein content is 9.56 g, the Fat content is 23.67 g and the Carbohydrate content is 9.2 g. The percentages are shown below in the magnesium chart, for the typical serving of magnesium and the related and important nutritional values.magnesium and nutritional content in sunflower seeds

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 cup, with hulls, edible yield or 46 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 number of calories from Fat is 198.1 (kcal).The total calories from carbohydrate is 37.4 (kcal).magnesium, calories and nutritional content in sunflower seeds

Milligrams of magnesium in sunflower seeds (per 100g)

This list of 7 types of sunflower seeds, is brought to you by www.dietandfitnesstoday.com and ranges from Seeds, sunflower seed kernels, dried through to Seeds, sunflower seed kernels, oil roasted, with salt added where all food items are ranked by the content or amount per 100g. The nutritional magnesium 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 magnesium in sunflower seeds.

The list below gives the total magnesium content in the 7 items from the general description 'sunflower seeds' each of which show the magnesium amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 7 food items shown in the magnesium 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.

sunflower seeds magnesium per 100g

The corresponding nutritional value for sunflower seeds based on our density score out of 100 (ranked by the amount of magnesium per 100g) is shown in the below nutritional density chart. sunflower seeds magnesium per 100g

The corresponding Calories for sunflower seeds ranked by the amount of magnesium per 100g is shown below in the sunflower seeds calories chart. sunflower seeds magnesium per 100g

Average Content for sunflower seeds

The average (or more correctly the arithmetic mean) amount of magnesium contained in 100g of sunflower seeds, based on the list below of 7 different items under the general description of sunflower seeds, is 156.43 mg of magnesium. This average value corresponds to 39.11 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 595.71 kcal, the average amount of Protein is 19.14 g, the average amount of Fat is 52.47 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Magnesium is found in Seeds, sunflower seed kernels, dry roasted, with salt added which in 100g contains 129 mg of Magnesium. This corresponds to 32 % of the recommended daily allowance. For this serving the amount of Calories is 582 kcal, the amount of Protein is 19.33 g, the amount of Fat is 49.8 g and the amount of Carbohydrate is 24.07 g.

Highest magnesium Content per 100g

Using the list below for the 7 different sunflower seeds nutrition entries in our database, the highest amount of magnesium is found in Seeds, sunflower seed kernels, dried which contains 325 mg of magnesium per 100g. The associated percentage of RDA is 81 %. For this 100g serving the Calories content is 584 kcal, the Protein content is 20.78 g, the Fat content is 51.46 g, the Carbohydrate content is 20 g. chart to show highest magnesium in sunflower seeds per 100g

The lowest amount of magnesium in 100g is in Seeds, sunflower seed kernels, oil roasted, with salt added which contains 127 mg. This gives as percentage of the recommended daily allowance 32 % of the RDA. For this 100g serving the amount of Calories is 592 kcal, the amount of Protein is 20.06 g, the amount of Fat is 51.3 g, the amount of Carbohydrate is 22.89 g.

The difference between the highest and lowest values gives a magnesium range of 198 mg per 100g. The range for the other nutrients are as follows; 8 kcal for Calories, 0.72 g for Protein, 0.16 g for Fat, 0 g for Carbohydrate.

Highest Amount of magnesium per Serving

Please remember that the above gives an accurate value in 100g for high magnesium foods in your diet. For example 100g of Seeds, sunflower seed kernels, dried contains 325 mg of magnesium. 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 magnesium nutritional content.

The food with the highest magnesium content per typical serving is Seeds, sunflower seed kernels, toasted, with salt added which contains 172.86 mg in 1 cup (or 134 g). The percentage of the recommended daily value for this serving is 43 %. For this serving the Calories content is 829.46 kcal, the Protein content is 23.06 g, the 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 magnesium 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 magnesium content.


Sunflower seeds List, magnesium Content per 100g

1. Seeds, sunflower seed kernels, dried - Magnesium
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  325 mg (81%)584 kcal (29%)20 g (15%)51.46 g (79%)20.78 g (37%)
  Typical Serving size of 1 cup, with hulls and edible yield (or 46g):
   149.5 mg (37%) 268.64 kcal (13%) 9.2 g (7%) 23.67 g (36%) 9.56 g (17%)
  Other serving sizes 1 cup (or 140g):
  455 mg (114%) 817.6 kcal (41%) 28 g (22%) 72.04 g (111%) 29.09 g (52%)
2. Seeds, sunflower seed kernels, dry roasted, without salt - Magnesium
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  129 mg (32%)582 kcal (29%)24.07 g (19%)49.8 g (77%)19.33 g (35%)
  Typical Serving size of 1 cup (or 128g):
   165.12 mg (41%) 744.96 kcal (37%) 30.81 g (24%) 63.74 g (98%) 24.74 g (44%)
  Other serving sizes 1 oz (or 28.35g):
  36.57 mg (9%) 165 kcal (8%) 6.82 g (5%) 14.12 g (22%) 5.48 g (10%)
3. Seeds, sunflower seed kernels, toasted, without salt - Magnesium
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  129 mg (32%)619 kcal (31%)20.59 g (16%)56.8 g (87%)17.21 g (31%)
  Typical Serving size of 1 cup (or 134g):
   172.86 mg (43%) 829.46 kcal (41%) 27.59 g (21%) 76.11 g (117%) 23.06 g (41%)
  Other serving sizes 1 oz (or 28.35g):
  36.57 mg (9%) 175.49 kcal (9%) 5.84 g (4%) 16.1 g (25%) 4.88 g (9%)
4. Seeds, sunflower seed kernels, dry roasted, with salt added - Magnesium
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  129 mg (32%)582 kcal (29%)24.07 g (19%)49.8 g (77%)19.33 g (35%)
  Typical Serving size of 1 cup (or 128g):
   165.12 mg (41%) 744.96 kcal (37%) 30.81 g (24%) 63.74 g (98%) 24.74 g (44%)
  Other serving sizes 1 oz (or 28.35g):
  36.57 mg (9%) 165 kcal (8%) 6.82 g (5%) 14.12 g (22%) 5.48 g (10%)
5. Seeds, sunflower seed kernels, toasted, with salt added - Magnesium
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  129 mg (32%)619 kcal (31%)20.59 g (16%)56.8 g (87%)17.21 g (31%)
  Typical Serving size of 1 cup (or 134g):
   172.86 mg (43%) 829.46 kcal (41%) 27.59 g (21%) 76.11 g (117%) 23.06 g (41%)
  Other serving sizes 1 oz (or 28.35g):
  36.57 mg (9%) 175.49 kcal (9%) 5.84 g (4%) 16.1 g (25%) 4.88 g (9%)
6. Seeds, sunflower seed kernels, oil roasted, without salt - Magnesium
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  127 mg (32%)592 kcal (30%)22.89 g (18%)51.3 g (79%)20.06 g (36%)
  Typical Serving size of 1 cup (or 135g):
   171.45 mg (43%) 799.2 kcal (40%) 30.9 g (24%) 69.26 g (107%) 27.08 g (48%)
  Other serving sizes 1 oz (or 28.35g):
  36 mg (9%) 167.83 kcal (8%) 6.49 g (5%) 14.54 g (22%) 5.69 g (10%)
7. Seeds, sunflower seed kernels, oil roasted, with salt added - Magnesium
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  127 mg (32%)592 kcal (30%)22.89 g (18%)51.3 g (79%)20.06 g (36%)
  Typical Serving size of 1 cup (or 135g):
   171.45 mg (43%) 799.2 kcal (40%) 30.9 g (24%) 69.26 g (107%) 27.08 g (48%)






magnesium and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito