Seeds, Sunflower Seed Kernels, Dried
Serving Size 1 cup
Nutritional Value and Analysis
Seeds, Sunflower Seed Kernels, Dried with a serving size of 1 cup has a total of 817.6 calories with 72.04 grams of fat. The serving size is equivalent to 140 grams of food and contains 648.36 calories from fat. This item is classified as nut and seed products foods.
This food is a good source of protein, fiber, iron, magnesium, phosphorus, zinc, copper, manganese, selenium, vitamin e, thiamin, riboflavin, niacin, pantothenic acid, vitamin b-6, folate, folate, folate, dfe, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in fat, energy and saturated fats. 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 57% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 57% of the recommended daily needs of protein.
Fat 111% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 111% of the recommended daily intake of fat.
Energy 41% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 41% of the recommended daily intake of energy.
Fiber 48% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 48% of the recommended daily needs of fiber.
Iron 41% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 41% of the recommended daily needs of iron.
Magnesium 108% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 108% of the recommended daily needs of magnesium.
Phosphorus 74% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 74% of the recommended daily needs of phosphorus.
Zinc 64% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 64% of the recommended daily needs of zinc.
Copper 280% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 280% of the recommended daily needs of copper.
Manganese 119% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 119% of the recommended daily needs of manganese.
Selenium 135% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 135% of the recommended daily needs of selenium.
Vitamin E 328% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 328% of the recommended daily needs of vitamin e.
Thiamin 173% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 173% of the recommended daily needs of thiamin.
Riboflavin 38% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 38% of the recommended daily needs of riboflavin.
Niacin 73% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 73% of the recommended daily needs of niacin.
Pantothenic Acid 32% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 32% of the recommended daily needs of pantothenic acid.
Vitamin B-6 111% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 111% of the recommended daily needs of vitamin b-6.
Folate 79% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 79% of the recommended daily needs of folate.
Folate 79% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 79% of the recommended daily needs of folate.
Folate, DFE 79% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 79% of the recommended daily needs of folate, dfe.
Tryptophan 148% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 148% of the recommended daily needs of tryptophan.
Threonine 100% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 100% of the recommended daily needs of threonine.
Isoleucine 128% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 128% of the recommended daily needs of isoleucine.
Leucine 83% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 83% of the recommended daily needs of leucine.
Lysine 53% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 53% of the recommended daily needs of lysine.
Methionine 56% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 56% of the recommended daily needs of methionine.
Phenylalanine 76% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 76% of the recommended daily needs of phenylalanine.
Tyrosine 39% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 39% of the recommended daily needs of tyrosine.
Valine 118% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 118% of the recommended daily needs of valine.
Histidine 97% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 97% of the recommended daily needs of histidine.
Saturated Fats 31% of DV
A serving of 140 grams of seeds, sunflower seed kernels, dried has 31% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 1 cup (140 g)
Amount Per Serving | ||
---|---|---|
Calories 817.6 | Calories from Fat 648 | |
% Daily Value* | ||
Total Fat 72g | 111% | |
Saturated Fat 6.2g | 31% | |
Trans Fat 0g | ||
Cholesterol 0mg | 0% | |
Sodium 12.6mg | 1% | |
Total Carbohydrate 28g | 9% | |
Dietary Fiber 12g | 48% | |
Sugars 4g | ||
Protein 29g |
Vitamin A 1% | Vitamin C 3% |
Calcium 8% | Iron 41% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
Nutrient | Amount | DV % | |
---|---|---|---|
Vitamin A | 70 IU | 1% | |
→ Vitamin A, RAE | 4.2 µg | 0% | |
→ Alpha Carotene | 0 µg | - | |
→ Beta Carotene | 42 µg | - | |
→ Beta Cryptoxanthin | 0 µg | - | |
→ Lutein + zeaxanthin | 0 µg | - | |
→ Lycopene | 0 µg | - | |
Vitamin B-12 | 0 µg | 0% | |
Vitamin B-6 | 1.88 mg | 111% | |
Vitamin C | 1.96 mg | 3% | |
Vitamin D | 0 IU | 0% | |
Vitamin E | 49.24 mg | 328% | |
→ Beta Tocopherol | 1.65 mg | - | |
→ Delta Tocopherol | 0.03 mg | - | |
→ Gamma Tocopherol | 0.52 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 | 28 g | 9% | |
Sugars | 3.67 g | 15% | |
→ Sucrose | 3.5 g | - | |
Fiber | 12.04 g | 48% |
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 | 72.04 g | 111% | |
Saturated Fats | 6.24 g | 31% | |
→ Butyric Acid | 0 g | - | |
→ Caproic Acid | 0 g | - | |
→ Caprylic Acid | 0 g | - | |
→ Capric Acid | 0 g | - | |
→ Lauric Acid | 0 g | - | |
→ Myristic Acid | 0.04 g | - | |
→ Palmitic Acid | 3.09 g | - | |
→ Stearic Acid | 2.37 g | - | |
→ Arachidic Acid | 0.16 g | - | |
→ Behenic Acid | 0.45 g | - | |
→ Lignoceric Acid | 0.11 g | - | |
Monounsaturated Fats | 25.94 g | - | |
→ Myristoleic Acid | 0 g | - | |
→ Pentadecenoic Acid | 0 g | - | |
→ Palmitoleic Acid | 0.03 g | - | |
→ Heptadecenoic Acid | 0.03 g | - | |
→ Oleic Acid | 25.73 g | - | |
→ Gadoleic Acid | 0.12 g | - | |
→ Erucic Acid | 0.04 g | - | |
→ Nervonic Acid | 0 g | - | |
Polyunsaturated Fats | 32.39 g | - | |
→ Linolenic Acid (18:2) | 32.27 g | - | |
→ Linolenic Acid (18:3) | 0.08 g | - | |
→ Parinaric Acid | 0.02 g | - | |
→ Eicosadienoic Acid (20:2) | 0 g | - | |
→ Eicosadienoic Acid (20:3) | 0 g | - | |
→ Arachidonic Acid | 0 g | - | |
→ Eicosapentaenoic Acid (EPA) | 0.02 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 | 29.09 g | 57% | |
→ Alanine | 1.56 g | - | |
→ Arginine | 3.36 g | - | |
→ Aspartic acid | 3.42 g | - | |
→ Cystine | 0.63 g | - | |
→ Glutamic acid | 7.81 g | - | |
→ Glycine | 2.05 g | - | |
→ Histidine | 0.88 g | 97% | |
→ Isoleucine | 1.59 g | 128% | |
→ Leucine | 2.32 g | 83% | |
→ Lysine | 1.31 g | 53% | |
→ Methionine | 0.69 g | 56% | |
→ Phenylalanine | 1.64 g | 76% | |
→ Proline | 1.65 g | - | |
→ Serine | 1.51 g | - | |
→ Threonine | 1.3 g | 100% | |
→ Tryptophan | 0.49 g | 148% | |
→ Tyrosine | 0.93 g | 39% | |
→ Valine | 1.84 g | 118% |
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 | 109.2 mg | 8% | |
Copper | 2.52 mg | 280% | |
Iron | 7.35 mg | 41% | |
Magnesium | 455 mg | 108% | |
Manganese | 2.73 mg | 119% | |
Phosphorus | 924 mg | 74% | |
Potassium | 903 mg | 19% | |
Selenium | 74.2 µg | 135% | |
Sodium | 12.6 mg | 1% | |
Zinc | 7 mg | 64% |
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 | 747.6 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 817.6calories? A brisk walk for 178 minutes, jogging for 83 minutes, or hiking for 136 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 | 170 minutes |
Dancing | 149 minutes |
Golfing | 149 minutes |
Hiking | 136 minutes |
Light Gardening | 149 minutes |
Stretching | 273 minutes |
Walking - 3.5 mph | 178 minutes |
Weight Training - light workout | 227 minutes |
Aerobics | 102 minutes |
Basketball | 112 minutes |
Bicycling - 10 mph or more | 83 minutes |
Running - 5 mph | 83 minutes |
Swimming | 96 minutes |
Walking - 4.5 mph | 108 minutes |
Weight Training - vigorous workout | 112 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