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Sunflower Seeds

Seeds, sunflower seed kernels, oil roasted, without salt

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Nutrition Facts

Serving Size

1 cup (135g)

Amount per serving

Calories

799

% Daily Value *

Total Fat 69.3g

Saturated Fat 9.5g

Trans Fat 0.2g

Cholesterol 0mg

Sodium 4mg

Total Carbohydrate 30.9g

Dietary Fiber 14.3g

Total Sugars 4.2g

Protein 27.1g

Vitamin D 0 IU

Calcium 117mg

Iron 6mg

Potassium 652mg

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
2%
1.49 mg
Thiamin
36%
0.43 mg
Riboflavin
29%
0.38 mg
Niacin
35%
5.58 mg
Pantothenic Acid
187%
9.37 mg
Vitamin B6
63%
1.07 mg
Folate
316 mcg
Folic Acid
0 mcg
Food Folate
316 mcg
Fortified Folate
316 mcg
Choline
14%
74.4 mg
Betaine
Vitamin B12
0%
0 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
0%
0 mcg
Retinol
0 mcg
Beta Carotene
6.75 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
0%
12.2 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
0 mcg
Vitamin E
327%
49 mg
Added Vitamin E
0 mg
Beta Tocopherol
1.9 mg
Gamma Tocopherol
0.62 mg
Delta Tocopherol
0 mg
Alpha Tocotreniol
0 mg
Beta Tocotreniol
0 mg
Gamma Tocotreniol
0 mg
Delta Tocotreniol
0 mg
Vitamin D2 and D3
0 mcg
Vitamin D2
Vitamin D3
Vitamin D
0%
0 IU
Vitamin K
3%
4.19 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
9%
117 mg
Iron
32%
5.78 mg
Magnesium
41%
171 mg
Phosphorus
123%
1540 mg
Potassium
14%
652 mg
Sodium
0%
4.05 mg
Zinc
64%
7.03 mg
Copper
271%
2.44 mg
Manganese
122%
2.81 mg
Selenium
192%
106 mcg
Fluoride
Iodine

Fat
89%
69.3 g
Saturated Fat
48%
9.54 g
Butyric Acid
0 g
Caproic Acid
0 g
Caprylic Acid
0 g
Capric Acid
0 g
Lauric Acid
0 g
Tridecylic Acid
0 g
Myristic Acid
0.12 g
Pentadecylic Acid
0.01 g
Palmitic Acid
5.69 g
Margaric Acid
0.03 g
Stearic Acid
2.83 g
Arachidic Acid
0.2 g
Behenic Acid
0.51 g
Lignoceric Acid
0.15 g
Monounsaturated Fat
10.9 g
Myristoleic Acid
0 g
Pentadecenoic Acid
0 g
Hexadec-9-enoic Acid
0.08 g
Palmitoleic Acid
0.07 g
Trans Hexadec 9 Enoic Acid
0.01 g
Heptadecylic Acid
0 g
Octadec-9-enoic Acid
10.7 g
Oleic Acid
10.6 g
Elaidic Acid
0.09 g
Vaccenic Acid
Gondoic Acid
0.1 g
Docos-13-enoic Acid
0 g
Erucic Acid
Brassidic Acid
Nervonic Acid
0 g
Polyunsaturated Fat
46.3 g
9,12-octadecadienoic Acid
46.2 g
Linoleic Acid
46.1 g
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
0.11 g
Linolenic Acid
0.11 g
Alpha Linolenic Acid (ALA)
0.1 g
Gamma Linolenic Acid (GLA)
0.01 g
Punicinic Acid
Paranaric Acid
0 g
Eicosadienoic Acid
0.01 g
Icosatrienioc Acid
0 g
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
0 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
0 g
Docosahexanoic Acid (DHA)
0 g
Trans Fat
0.21 g
Trans Monoenoic Fat
0.1 g
Trans Polyenoic Fat
Cholesterol
0%
0 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
54%
27.1 g
Tryptophan
0.41 g
Threonine
1.1 g
Isoleucine
1.35 g
Leucine
1.97 g
Lysine
1.11 g
Methionine
0.59 g
Cystine
0.54 g
Phenylalanine
1.39 g
Tyrosine
0.79 g
Valine
1.56 g
Arginine
2.86 g
Histidine
0.75 g
Alanine
1.33 g
Aspartic Acid
2.91 g
Glutamic Acid
6.63 g
Glycine
1.74 g
Proline
1.4 g
Serine
1.28 g
Hydroxyproline

Carbohydrates
11%
30.9 g
Fibre
51%
14.3 g
Soluble Fibre
Insoluble Fibre
Sugar
4.2 g
Added Sugar
Sucrose
3.2 g
Glucose
1 g
Fructose
0 g
Lactose
0 g
Maltose
0 g
Galactose
Sugar Alcohols
Starch

Calories
799 kcal
Water
2.08 g
Ash
5.7 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 cup (135 g)

Nutrient Sources

  • Excellent source of Thiamin
  • Excellent source of Riboflavin
  • Excellent source of Niacin
  • Excellent source of Pantothenic Acid
  • Excellent source of Vitamin B6
  • Excellent source of Vitamin E
  • Excellent source of Iron
  • Excellent source of Magnesium
  • Excellent source of Phosphorus
  • Excellent source of Zinc
  • Excellent source of Copper
  • Excellent source of Manganese
  • Excellent source of Selenium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Moderate Protein
  • High Fat
  • Low Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 88%

Limiting Amino Acid: Lysine

  • Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Sunflower Seeds contains 20.1g of protein, which is about the same as 3.3 eggs, 0.7 chicken breasts, or 1.4 cups (390g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 16.6g per 1 cup
Excellent source of Fiber.

Profile of Fat in Item

Types of Fats

High in Saturated Fat.

Contains Trans Fat.

Contains Omega-6 polyunsaturated fatty acids.

  • 46.082g per 1 cup.

Low in Cholesterol.

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