Dried Sunflower Seed Kernels, Shelled
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 9.2 g | 3% |
| Net Carbohydrates | 5.24 g | 2% |
| Sugars | 1.21 g | 3% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 3.96 g | 14% |
| Protein | 9.56 g | 19% |
| Total Fat | 23.67 g | 30% |
| Saturated Fat | 2.05 g | 10% |
| Monounsaturated Fat | 8.52 g | - |
| Polyunsaturated Fat | 10.64 g | - |
| Trans Fat | No data | - |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 1.15 mcg | 0% |
| Vitamin C | 0.64 mg | 1% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 4.14 mg | 0% |
| Potassium | 296.7 mg | 6% |
| Calcium | 35.88 mg | 3% |
| Magnesium | 149.5 mg | 36% |
| Iron | 2.42 mg | 13% |
| Zinc | 2.3 mg | 21% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
0.1%
Vitamin C
0.7%
Vitamin D
0%
Vitamin E
108%
Vitamin K
0%
Vitamin B1
57%
Vitamin B2
13%
Vitamin B3
24%
Vitamin B5
10%
Vitamin B6
36%
Vitamin B7
12%
Vitamin B9
26%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
3%
Iron
13%
Magnesium
36%
Phosphorus
24%
Potassium
6%
Sodium
0.2%
Zinc
21%
Copper
92%
Manganese
39%
Selenium
44%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
26%
Isoleucine
39%
Valine
36%
Lysine
16%
Tryptophan
46%
Threonine
30%
Phenylalanine
47%
Methionine
34%
Histidine
30%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 269 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
40 min
Jogging
34 min
Cycling
35 min
Walking
1 h 4 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Observational evidence suggests sunflower seed kernels, rich in healthy fats—specifically polyunsaturated and monounsaturated fats—and various antioxidant compounds like tocopherols (Vitamin E), flavonoids, and phenols, may be associated with a reduced risk of conditions like high blood pressure and heart disease due to their anti-inflammatory and cardioprotective properties. As a nutrient-dense food, according to Harvard Health, they also provide essential minerals, protein, and fiber, and contain beneficial compounds like Vitamin E and flavonoids that contribute to overall health by protecting against free radical damage and supporting thyroid function.
1. Sunflower Seeds: Health Benefits, Nutrients per Serving, Preparation Information, and More
Source: WebMD
Summary: Sunflower seed kernels are associated with a reduced risk of developing conditions such as high blood pressure and heart disease due to their anti-inflammatory properties and healthy fats.
Read More: https://www.webmd.com/diet/health-benefits-sunflower-seeds
2. Are Sunflower Seeds Good for You?
Source: Medical News Today, 2021
Summary: Sunflower seed kernels are a valuable dietary addition, providing healthy fats, essential minerals, and potent antioxidant compounds like phenols, tannins, saponins, carotenoids, tocopherols, and cynarin.
Read More: https://www.medicalnewstoday.com/articles/sunflower-seeds
3. Quick-Start Guide to Nuts and Seeds - Harvard Health
Source: Harvard Health, 2019
Summary: Sunflower seeds are highlighted as nutrient-dense foods, rich in healthy unsaturated fats, protein, and fiber, offering substantial nutritional value in small serving sizes.
Read More: https://www.health.harvard.edu/diet-and-nutrition/quick-start-guide-to-nuts-and-seeds
4. 5 Benefits of Sunflower Seeds
Source: Cleveland Clinic
Summary: Sunflower seed kernels are recognized as a highly nutritious food, packed with a wide array of beneficial compounds that contribute to significant health advantages, including antioxidants like Vitamin E and flavonoids that play a crucial role in combating cancer.
Read More: https://health.clevelandclinic.org/are-sunflower-seeds-good-for-you
