Seeds, sunflower seed kernels, oil roasted, without salt

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 64 / 100 How is this scored?

Composition

Energy

Protein 20.1 g · 80 kcal/100g
Fat 51.3 g · 462 kcal/100g
Carbs 22.9 g · 92 kcal/100g
Fiber 10.6 g
Water 2 g
Total energy 592 kcal

Energy is predominantly from fat (73%); EFSA recommends 20–35% for a balanced diet

Fat quality 59 / 100 How is this scored?
Total fat
51.3g
Saturated
7.1g
Monounsat.
8.1g
Polyunsat.
34.3g
Omega-3
0.08g
Omega-6
34.21g

Saturated fat is 10.7% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 450.1 (target ≤ 4).

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 1.1 mg
Vitamin D 0.0 µg
Vitamin E 36.3 mg
Vitamin K 3 µg
Thiamin (B1) 0.32 mg
Riboflavin (B2) 0.28 mg
Niacin (B3) 4.1 mg
Pantothenic (B5) 6.9 mg
Vitamin B6 0.79 mg
Folate (B9) 234 µg
Vitamin B12 0.00 µg

Minerals

Calcium 87 mg
Iron 4.3 mg
Magnesium 127 mg
Phosphorus 1139 mg
Potassium 483 mg
Sodium 3 mg
Zinc 5.2 mg
Copper 1.80 mg
Manganese 2.08 mg
Selenium 78.2 µg

Notable source of Vitamin E (303% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.