The calories found in sunflower seeds are not the same as those found in pumpkin seeds or melon seeds and any other productions. Consuming each of these seeds will provide you with a unique assortment of minerals and vitamins, in addition to a distinct number of calories. There is a difference in the number of calories that are included in sunflower seeds, pumpkin seeds, and melon seeds. Consuming any one of these seeds will provide you with a distinct assortment of minerals and vitamins, in addition to a unique number of calories. The number of calories contained in raw sunflower seeds. Sunflower seeds in their natural state have 570 calories per 100 grams. 
The nutritional value of raw sunflower seeds is as follows: 100 grams contain 689 milligrams of sodium, 3 milligrams of sodium, 570 milligrams of total fat, 49.57 milligrams of saturated fat, 5.195 milligrams of iron, 6.77 milligrams of calcium, 116 milligrams of carbohydrates, 18.76 milligrams of protein, 22.78 milligrams of potassium, and 5.195 milligrams of iron. Sunflower seeds after roasting contain a number of calories. Even though it is possible to ingest the entire sunflower seed, the majority of people choose to take only the kernel, sometimes known as the "flesh" of the seed. A tough and fibrous hull surrounds the kernel, making it more difficult to digest than the kernel itself. Sunflower seeds are a food that are lower in carbohydrate content while also being high in vitamins, minerals, and lipids that are beneficial to your health. Because they are available throughout the year, they are perfect for a wholesome snack and make wonderful additions to salads and other straightforward foods. Nutritional Information Regarding Sunflower Seeds The United States Department of Agriculture (USDA) has provided the following information regarding the nutritional value of 1/4 cup (34 grams) of dry-roasted sunflower seed kernels without salt.
- 1 Calories: 207
- Fat: 19g
- Sodium: 1mg
- Carbohydrates: 7g
- Fiber: 3.9g
- Protein: 5.8g
There are around 207 calories and 7 grams of carbohydrate in a serving size of sunflower seed kernels that is equal to one-fourth of a cup. Fiber accounts for around half of the carbohydrates, while the remaining carbs come from starch. Sunflower seeds are regarded to be a food with a low glycemic index due to the fact that they contain very little to no sugar. One serving of sunflower seed kernels has an expected glycemic load of zero, according to some sources. The fat content of sunflower seeds accounts for the majority of their calorie count. A single serving of a quarter cup will provide you with little over 19 grams of fat. However, the vast majority of it is beneficial fat, a combination of polyunsaturated fat (12.6g) and monounsaturated fat (3.6g). A single portion of sunflower seed kernels contains approximately 2 grams of the unhealthy kind of fat known as saturated fat. A portion of sunflower seeds containing a quarter cup will provide you with almost 6 grams of protein. Vitamins and other essential minerals Sunflower seeds are an excellent source of a variety of vitamins and minerals. They provide around 7.4 milligrams of vitamin E, which is little under half of the daily dosage recommended by the Food and Drug Administration (FDA). In addition to this, they are an excellent source of thiamin, as well as other nutrients in lower quantities, including niacin, vitamin B6, and folate. 
Sunflower seeds include a variety of minerals, including copper (containing 68% of your daily requirement), magnesium (10% of your daily requirement), phosphorous (31% of your daily requirement), manganese (31%) and selenium (35%), in addition to minor levels of zinc, iron, and potassium. The kernel of the sunflower contains fiber, which can help avoid constipation by easing bowel movements and providing a general sense of regularity. This could be beneficial to the health of certain individuals. Studies have indicated that increasing the amount of dietary fiber that you consume can help people who suffer from constipation have more frequent bowel movements. However, the authors of one study pointed out that it did not necessarily enhance the consistency of stools, reduce the need of laxatives, or make defecation less uncomfortable. Fiber aids in satiety (feeling full). According to a number of studies, persons who consume diets that are high in fiber are more likely to keep their weights at healthy levels. Both epidemiological and clinical research have shown that a negative association exists between the consumption of dietary fiber and the development of metabolic diseases such as obesity and type two diabetes. According to the findings of certain studies, those who consume diets that are high in fiber had a lower incidence of some malignancies, as well as cardiovascular disease and diabetes. 
A diet high in fiber has also been demonstrated to reduce the risk of hyperlipidemia, which is defined as a high concentration of fat in the blood, as well as hyperglycemia, which refers to high amounts of glucose in the blood, and hypercholesterolemia (elevated cholesterol levels). There is some evidence to suggest that eating a diet that is high in fiber is connected with a lower risk of developing some types of cancer, most notably colon cancer. People who consume the highest amount of dietary fiber have been found to have reduced odds of developing several forms of colon cancer, according to the authors of one big study.