Seeds, Sunflower Seed Kernels, Dried
Serving Size 100 grams
Nutritional Value and Analysis
Seeds, Sunflower Seed Kernels, Dried with a serving size of 100 grams has a total of 584 calories with 51.46 grams of fat. The serving size is equivalent to 100 grams of food and contains 463.14 calories from fat. This item is classified as nut and seed products foods.
This food is a good source of protein, fiber, magnesium, phosphorus, zinc, copper, manganese, selenium, vitamin e, thiamin, niacin, vitamin b-6, folate, folate, folate, dfe, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine and histidine but is high in fat. Seeds, Sunflower Seed Kernels, Dried is a high fat food because 79.3% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.
Protein 41% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dried has 41% of the recommended daily needs of protein.
Fat 79% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dried has 79% of the recommended daily intake of fat.
Fiber 34% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dried has 34% of the recommended daily needs of fiber.
Magnesium 77% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dried has 77% of the recommended daily needs of magnesium.
Phosphorus 53% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dried has 53% of the recommended daily needs of phosphorus.
Zinc 45% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dried has 45% of the recommended daily needs of zinc.
Copper 200% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dried has 200% of the recommended daily needs of copper.
Manganese 85% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dried has 85% of the recommended daily needs of manganese.
Selenium 96% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dried has 96% of the recommended daily needs of selenium.
Vitamin E 234% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dried has 234% of the recommended daily needs of vitamin e.
Thiamin 123% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dried has 123% of the recommended daily needs of thiamin.
Niacin 52% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dried has 52% of the recommended daily needs of niacin.
Vitamin B-6 79% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dried has 79% of the recommended daily needs of vitamin b-6.
Folate 57% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dried has 57% of the recommended daily needs of folate.
Folate 57% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dried has 57% of the recommended daily needs of folate.
Folate, DFE 57% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dried has 57% of the recommended daily needs of folate, dfe.
Tryptophan 106% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dried has 106% of the recommended daily needs of tryptophan.
Threonine 72% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dried has 72% of the recommended daily needs of threonine.
Isoleucine 92% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dried has 92% of the recommended daily needs of isoleucine.
Leucine 59% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dried has 59% of the recommended daily needs of leucine.
Lysine 38% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dried has 38% of the recommended daily needs of lysine.
Methionine 40% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dried has 40% of the recommended daily needs of methionine.
Phenylalanine 54% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dried has 54% of the recommended daily needs of phenylalanine.
Valine 85% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dried has 85% of the recommended daily needs of valine.
Histidine 69% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dried has 69% of the recommended daily needs of histidine.
Nutrition Facts
Serving Size 100g (about 3.52 oz)
| Amount Per Serving | ||
|---|---|---|
| Calories 584 | Calories from Fat 463 | |
| % Daily Value* | ||
| Total Fat 51.5g | 79% | |
| Saturated Fat 4.5g | 22% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 9mg | 0% | |
| Total Carbohydrate 20g | 7% | |
| Dietary Fiber 8.6g | 34% | |
| Sugars 3g | ||
| Protein 21g | ||
| Vitamin A 1% | Vitamin C 2% |
| Calcium 6% | Iron 29% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 50 IU | 1% | |
| → Vitamin A, RAE | 3 µg | 0% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 30 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 0 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 0 µg | 0% | |
| Vitamin B-6 | 1.35 mg | 79% | |
| Vitamin C | 1.4 mg | 2% | |
| Vitamin D | 0 IU | 0% | |
| Vitamin E | 35.17 mg | 234% | |
| → Beta Tocopherol | 1.18 mg | - | |
| → Delta Tocopherol | 0.02 mg | - | |
| → Gamma Tocopherol | 0.37 mg | - | |
| → Beta Tocotrienol | 0 mg | - | |
| Vitamin K | 0 µg | 0% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Carbohydrate | 20 g | 7% | |
| Sugars | 2.62 g | 10% | |
| → Sucrose | 2.5 g | - | |
| Fiber | 8.6 g | 34% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Fat | 51.46 g | 79% | |
| Saturated Fats | 4.46 g | 22% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0 g | - | |
| → Lauric Acid | 0 g | - | |
| → Myristic Acid | 0.03 g | - | |
| → Palmitic Acid | 2.21 g | - | |
| → Stearic Acid | 1.69 g | - | |
| → Arachidic Acid | 0.12 g | - | |
| → Behenic Acid | 0.32 g | - | |
| → Lignoceric Acid | 0.08 g | - | |
| Monounsaturated Fats | 18.53 g | - | |
| → Myristoleic Acid | 0 g | - | |
| → Pentadecenoic Acid | 0 g | - | |
| → Palmitoleic Acid | 0.02 g | - | |
| → Heptadecenoic Acid | 0.02 g | - | |
| → Oleic Acid | 18.38 g | - | |
| → Gadoleic Acid | 0.09 g | - | |
| → Erucic Acid | 0.03 g | - | |
| → Nervonic Acid | 0 g | - | |
| Polyunsaturated Fats | 23.14 g | - | |
| → Linolenic Acid (18:2) | 23.05 g | - | |
| → Linolenic Acid (18:3) | 0.06 g | - | |
| → Parinaric Acid | 0.01 g | - | |
| → Eicosadienoic Acid (20:2) | 0 g | - | |
| → Eicosadienoic Acid (20:3) | 0 g | - | |
| → Arachidonic Acid | 0 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0.01 g | - | |
| → Docosapentaenoic Acid (DPA) | 0 g | - | |
| → Docosahexaenoic Acid (DHA) | 0 g | - |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Protein | 20.78 g | 41% | |
| → Alanine | 1.12 g | - | |
| → Arginine | 2.4 g | - | |
| → Aspartic acid | 2.45 g | - | |
| → Cystine | 0.45 g | - | |
| → Glutamic acid | 5.58 g | - | |
| → Glycine | 1.46 g | - | |
| → Histidine | 0.63 g | 69% | |
| → Isoleucine | 1.14 g | 92% | |
| → Leucine | 1.66 g | 59% | |
| → Lysine | 0.94 g | 38% | |
| → Methionine | 0.49 g | 40% | |
| → Phenylalanine | 1.17 g | 54% | |
| → Proline | 1.18 g | - | |
| → Serine | 1.08 g | - | |
| → Threonine | 0.93 g | 72% | |
| → Tryptophan | 0.35 g | 106% | |
| → Tyrosine | 0.67 g | 28% | |
| → Valine | 1.32 g | 85% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Calcium | 78 mg | 6% | |
| Copper | 1.8 mg | 200% | |
| Iron | 5.25 mg | 29% | |
| Magnesium | 325 mg | 77% | |
| Manganese | 1.95 mg | 85% | |
| Phosphorus | 660 mg | 53% | |
| Potassium | 645 mg | 14% | |
| Selenium | 53 µg | 96% | |
| Sodium | 9 mg | 0% | |
| Zinc | 5 mg | 45% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Cholesterol | 0 mg | 0% | |
| → Phytosterols | 534 mg | - |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
Calories Burn off Time
How long would it take to burn off Seeds, Sunflower Seed Kernels, Dried with 584calories? A brisk walk for 127 minutes, jogging for 60 minutes, or hiking for 97 minutes will help your burn off the calories in seeds, sunflower seed kernels, dried.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
| Physical Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 122 minutes |
| Dancing | 106 minutes |
| Golfing | 106 minutes |
| Hiking | 97 minutes |
| Light Gardening | 106 minutes |
| Stretching | 195 minutes |
| Walking - 3.5 mph | 127 minutes |
| Weight Training - light workout | 162 minutes |
| Aerobics | 73 minutes |
| Basketball | 80 minutes |
| Bicycling - 10 mph or more | 60 minutes |
| Running - 5 mph | 60 minutes |
| Swimming | 69 minutes |
| Walking - 4.5 mph | 77 minutes |
| Weight Training - vigorous workout | 80 minutes |
Similar Food Items to Seeds, Sunflower Seed Kernels, Dried
| Name | Calories | Total Fat | Proteins | Carbohydrates |
|---|---|---|---|---|
| Seeds, Sesame Flour, Low-fat | 333 | 1.75g | 50.14g | 35.51g |
| Seeds, Sesame Flour, Partially Defatted | 382 | 11.89g | 40.32g | 35.14g |
| Seeds, Sesame Meal, Partially Defatted | 567 | 48g | 16.96g | 26.04g |
| Seeds, Sunflower Seed Kernels, Dry Roasted, Without Salt | 582 | 49.8g | 19.33g | 24.07g |
| Seeds, Sunflower Seed Kernels, Oil Roasted, Without Salt | 592 | 51.3g | 20.06g | 22.89g |
| Seeds, Sunflower Seed Kernels, Toasted, Without Salt | 619 | 56.8g | 17.21g | 20.59g |
Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium