Seeds, sunflower seed kernels, toasted, without salt

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 62 / 100 How is this scored?

Composition

Energy

Protein 17.2 g · 69 kcal/100g
Fat 56.8 g · 511 kcal/100g
Carbs 20.6 g · 82 kcal/100g
Fiber 11.5 g
Water 1 g
Total energy 619 kcal

Energy is predominantly from fat (77%); EFSA recommends 20–35% for a balanced diet

Fat quality 75 / 100 How is this scored?
Total fat
56.8g
Saturated
6.0g
Monounsat.
10.8g
Polyunsat.
37.5g
Omega-6
37.39g

Saturated fat is 8.7% 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 75 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 1.4 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.33 mg
Riboflavin (B2) 0.29 mg
Niacin (B3) 4.2 mg
Pantothenic (B5) 7.1 mg
Vitamin B6 0.81 mg
Folate (B9) 238 µg
Vitamin B12 0.00 µg

Minerals

Calcium 57 mg
Iron 6.8 mg
Magnesium 129 mg
Phosphorus 1158 mg
Potassium 491 mg
Sodium 3 mg
Zinc 5.3 mg
Copper 1.83 mg
Manganese 2.11 mg

Notable source of Copper (183% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.