Seeds, sunflower seed kernels from shell, dry roasted, with salt added

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 61 / 100 How is this scored?

Composition

Energy

Protein 19.3 g · 77 kcal/100g
Fat 49.8 g · 448 kcal/100g
Carbs 15.3 g · 61 kcal/100g
Fiber 9.0 g
Water 1 g
Total energy 546 kcal

Energy is predominantly from fat (76%); EFSA recommends 20–35% for a balanced diet

Fat quality 75 / 100 How is this scored?
Total fat
49.8g
Saturated
5.2g
Monounsat.
9.5g
Polyunsat.
32.9g
Omega-6
32.78g

Saturated fat is 8.6% of energy, within the WHO limit of 10%.

Protein quality 91 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 91%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (91% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 72 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 1.4 mg
Vitamin D 0.0 µg
Vitamin E 26.1 mg
Vitamin K 3 µg
Thiamin (B1) 0.11 mg
Riboflavin (B2) 0.25 mg
Niacin (B3) 7.0 mg
Pantothenic (B5) 7.0 mg
Vitamin B6 0.80 mg
Folate (B9) 237 µg
Vitamin B12 0.00 µg

Minerals

Calcium 70 mg
Iron 3.8 mg
Magnesium 129 mg
Phosphorus 1155 mg
Potassium 850 mg
Sodium 6008 mg
Zinc 5.3 mg
Copper 1.83 mg
Manganese 2.11 mg
Selenium 79.3 µg

Notable source of Vitamin E (218% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.