Seeds, Sunflower Seed Kernels, Dry Roasted, Without Salt
Serving Size 100 grams
Nutritional Value and Analysis
Seeds, Sunflower Seed Kernels, Dry Roasted, Without Salt with a serving size of 100 grams has a total of 582 calories with 49.8 grams of fat. The serving size is equivalent to 100 grams of food and contains 448.2 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, niacin, pantothenic acid, 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, Dry Roasted, Without Salt is a high fat food because 77.01% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.
Protein 38% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dry roasted, without salt has 38% of the recommended daily needs of protein.
Fat 77% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dry roasted, without salt has 77% of the recommended daily intake of fat.
Fiber 44% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dry roasted, without salt has 44% of the recommended daily needs of fiber.
Magnesium 31% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dry roasted, without salt has 31% of the recommended daily needs of magnesium.
Phosphorus 92% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dry roasted, without salt has 92% of the recommended daily needs of phosphorus.
Zinc 48% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dry roasted, without salt has 48% of the recommended daily needs of zinc.
Copper 203% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dry roasted, without salt has 203% of the recommended daily needs of copper.
Manganese 92% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dry roasted, without salt has 92% of the recommended daily needs of manganese.
Selenium 144% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dry roasted, without salt has 144% of the recommended daily needs of selenium.
Vitamin E 174% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dry roasted, without salt has 174% of the recommended daily needs of vitamin e.
Niacin 44% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dry roasted, without salt has 44% of the recommended daily needs of niacin.
Pantothenic Acid 141% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dry roasted, without salt has 141% of the recommended daily needs of pantothenic acid.
Vitamin B-6 47% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dry roasted, without salt has 47% of the recommended daily needs of vitamin b-6.
Folate 59% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dry roasted, without salt has 59% of the recommended daily needs of folate.
Folate 59% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dry roasted, without salt has 59% of the recommended daily needs of folate.
Folate, DFE 59% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dry roasted, without salt has 59% of the recommended daily needs of folate, dfe.
Tryptophan 91% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dry roasted, without salt has 91% of the recommended daily needs of tryptophan.
Threonine 61% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dry roasted, without salt has 61% of the recommended daily needs of threonine.
Isoleucine 78% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dry roasted, without salt has 78% of the recommended daily needs of isoleucine.
Leucine 50% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dry roasted, without salt has 50% of the recommended daily needs of leucine.
Lysine 32% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dry roasted, without salt has 32% of the recommended daily needs of lysine.
Methionine 34% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dry roasted, without salt has 34% of the recommended daily needs of methionine.
Phenylalanine 46% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dry roasted, without salt has 46% of the recommended daily needs of phenylalanine.
Valine 72% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dry roasted, without salt has 72% of the recommended daily needs of valine.
Histidine 59% of DV
A serving of 100 grams of seeds, sunflower seed kernels, dry roasted, without salt has 59% of the recommended daily needs of histidine.
Nutrition Facts
Serving Size 100g (about 3.52 oz)
| Amount Per Serving | ||
|---|---|---|
| Calories 582 | Calories from Fat 448 | |
| % Daily Value* | ||
| Total Fat 49.8g | 77% | |
| Saturated Fat 5.2g | 26% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 3mg | 0% | |
| Total Carbohydrate 24.1g | 8% | |
| Dietary Fiber 11.1g | 44% | |
| Sugars 3g | ||
| Protein 19g | ||
| Vitamin A 0% | Vitamin C 2% |
| Calcium 5% | Iron 21% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 9 IU | 0% | |
| → Vitamin A, RAE | 0 µg | 0% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 5 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 0 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 0 µg | 0% | |
| Vitamin B-6 | 0.8 mg | 47% | |
| Vitamin C | 1.4 mg | 2% | |
| Vitamin D | 0 IU | 0% | |
| Vitamin E | 26.1 mg | 174% | |
| → Beta Tocopherol | 1.19 mg | - | |
| → Delta Tocopherol | 0.24 mg | - | |
| → Gamma Tocopherol | 0 mg | - | |
| → Alpha Tocotrienol | 0 mg | - | |
| → Beta Tocotrienol | 0 mg | - | |
| → Delta Tocotrienol | 0 mg | - | |
| → Gamma Tocotrienol | 0 mg | - | |
| Vitamin K | 2.7 µg | 2% |
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 | 24.07 g | 8% | |
| Sugars | 2.73 g | 11% | |
| Fiber | 11.1 g | 44% |
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 | 49.8 g | 77% | |
| Saturated Fats | 5.22 g | 26% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0 g | - | |
| → Lauric Acid | 0 g | - | |
| → Myristic Acid | 0.05 g | - | |
| → Palmitic Acid | 2.81 g | - | |
| → Stearic Acid | 2.21 g | - | |
| Monounsaturated Fats | 9.51 g | - | |
| → Palmitoleic Acid | 0.05 g | - | |
| → Oleic Acid | 9.4 g | - | |
| → Gadoleic Acid | 0.05 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 32.88 g | - | |
| → Linolenic Acid (18:2) | 32.78 g | - | |
| → Linolenic Acid (18:3) | 0.07 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Arachidonic Acid | 0 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0 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 | 19.33 g | 38% | |
| → Alanine | 0.95 g | - | |
| → Arginine | 2.04 g | - | |
| → Aspartic acid | 2.08 g | - | |
| → Cystine | 0.38 g | - | |
| → Glutamic acid | 4.74 g | - | |
| → Glycine | 1.24 g | - | |
| → Histidine | 0.54 g | 59% | |
| → Isoleucine | 0.97 g | 78% | |
| → Leucine | 1.41 g | 50% | |
| → Lysine | 0.8 g | 32% | |
| → Methionine | 0.42 g | 34% | |
| → Phenylalanine | 0.99 g | 46% | |
| → Proline | 1 g | - | |
| → Serine | 0.91 g | - | |
| → Threonine | 0.79 g | 61% | |
| → Tryptophan | 0.3 g | 91% | |
| → Tyrosine | 0.57 g | 24% | |
| → Valine | 1.12 g | 72% |
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 | 70 mg | 5% | |
| Copper | 1.83 mg | 203% | |
| Iron | 3.8 mg | 21% | |
| Magnesium | 129 mg | 31% | |
| Manganese | 2.11 mg | 92% | |
| Phosphorus | 1155 mg | 92% | |
| Potassium | 850 mg | 18% | |
| Selenium | 79.3 µg | 144% | |
| Sodium | 3 mg | 0% | |
| Zinc | 5.29 mg | 48% |
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% |
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, Dry Roasted, Without Salt with 582calories? A brisk walk for 127 minutes, jogging for 59 minutes, or hiking for 97 minutes will help your burn off the calories in seeds, sunflower seed kernels, dry roasted, without salt.
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 | 121 minutes |
| Dancing | 106 minutes |
| Golfing | 106 minutes |
| Hiking | 97 minutes |
| Light Gardening | 106 minutes |
| Stretching | 194 minutes |
| Walking - 3.5 mph | 127 minutes |
| Weight Training - light workout | 162 minutes |
| Aerobics | 73 minutes |
| Basketball | 80 minutes |
| Bicycling - 10 mph or more | 59 minutes |
| Running - 5 mph | 59 minutes |
| Swimming | 68 minutes |
| Walking - 4.5 mph | 77 minutes |
| Weight Training - vigorous workout | 80 minutes |
Similar Food Items to Seeds, Sunflower Seed Kernels, Dry Roasted, Without Salt
| 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, Dried | 584 | 51.46g | 20.78g | 20g |
| 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