Sunflower seed kernels, dried
A closer look at this exact preparation. Values describe a generic source record, with the coverage and limits shown.
- Protein
- 20.8 g
- Energy
- 584 kcal
- Carbs
- 20 g
- Fat
- 51.5 g
- Fiber
- 8.6 g
Lysine is below the adult patternComposition estimate · digestion not measured
ⓘBuild a meal with your foods ↗
The building blocks of protein
│ Adult referenceNine pieces of the picture.
Each row compares the recorded amount with the adult pattern for this much protein. The line means the pattern is met, not 100% absorbed.
| Amino acid | Balance against the reference | Amount |
|---|---|---|
| Histidine | 190% | 632 mg |
| Isoleucine | 183% | 1,139 mg |
| Leucine | 131% | 1,659 mg |
| Lysinelowest ratio | 94% | 937 mg |
| Methionine + cystine | 198% | 945 mg |
| Phenylalanine + tyrosine | 215% | 1,835 mg |
| Threonine | 179% | 928 mg |
| Tryptophan | 254% ↗ | 348 mg |
| Valine | 158% | 1,315 mg |
Bars share a 0–250% scale; arrows mark values beyond it. Sulfur and aromatic amino acids are scored together. See the method and reference.
Optional balance estimate19.5 g
Protein supported by amino-acid balance — estimated. This is capped at total protein. It is not absorbed protein, and any difference is not wasted protein.
Vitamins, minerals & daily referencesExplore
FDA Daily Values. This general comparison is not personalized. Unknown values remain unknown; a partial day is not a deficiency diagnosis.
| Nutrient | Known amount | Daily reference |
|---|---|---|
| Added SugarsNot a target to exceed | Not available | Incomplete / incompatible data |
| Biotin | Not available | Incomplete / incompatible data |
| Calcium | 78 mg | 6% DV of 1,300 mg |
| Chloride | Not available | Incomplete / incompatible data |
| Choline | 55.1 mg | 10% DV of 550 mg |
| CholesterolNot a target to exceed | 0 mg | 0% DV of 300 mg |
| Chromium | Not available | Incomplete / incompatible data |
| Copper | 1.8 mg | 200% DV of 0.9 mg |
| Fiber | 8.6 g | 31% DV of 28 g |
| Fat | 51.5 g | 66% DV of 78 g |
| Folate DFE | 227 µg | 57% DV of 400 µg |
| Iodine | Not available | Incomplete / incompatible data |
| Iron | 5.3 mg | 29% DV of 18 mg |
| Magnesium | 325 mg | 77% DV of 420 mg |
| Manganese | 2 mg | 85% DV of 2.3 mg |
| Molybdenum | Not available | Incomplete / incompatible data |
| Niacin Equivalents | Not available | Incomplete / incompatible data |
| Pantothenic Acid | 1.1 mg | 23% DV of 5 mg |
| Phosphorus | 660 mg | 53% DV of 1,250 mg |
| Potassium | 645 mg | 14% DV of 4,700 mg |
| Riboflavin | 0.4 mg | 27% DV of 1.3 mg |
| Saturated FatNot a target to exceed | 4.5 g | 22% DV of 20 g |
| Selenium | 53 µg | 96% DV of 55 µg |
| SodiumNot a target to exceed | 9 mg | 0% DV of 2,300 mg |
| Thiamin | 1.5 mg | 123% DV of 1.2 mg |
| Carbohydrate | 20 g | 7% DV of 275 g |
| Vitamin A RAE | 3 µg | 0% DV of 900 µg |
| Vitamin B6 | 1.3 mg | 79% DV of 1.7 mg |
| Vitamin B12 | 0 µg | 0% DV of 2.4 µg |
| Vitamin C | 1.4 mg | 2% DV of 90 mg |
| Vitamin D | 0 µg | 0% DV of 20 µg |
| Vitamin E Alpha Tocopherol | 35.2 mg | 234% DV of 15 mg |
| Vitamin Kphylloquinone / K1 | 0 µg | 0% DV of 120 µg |
| Zinc | 5 mg | 45% DV of 11 mg |
Protein goals are separate. Form-specific upper limits are not applied to incompatible food totals. Reference meanings and missing-data rules.
All available nutrientsFull record
Totals and their subcomponents overlap; do not add them together. Source calories are retained. “≥” shows a known subtotal with missing contributors.
| Source nutrient | Amount | Coverage |
|---|---|---|
| Protein | 20.78 g | Available for all ingredients |
| Total lipid (fat) | 51.46 g | Available for all ingredients |
| Carbohydrate, by difference | 20 g | Available for all ingredients |
| Ash | 3.02 g | Available for all ingredients |
| Energy | 584 kcal | Available for all ingredients |
| Sucrose | 2.5 g | Available for all ingredients |
| Alcohol, ethyl | 0 g | Available for all ingredients |
| Water | 4.73 g | Available for all ingredients |
| Caffeine | 0 mg | Available for all ingredients |
| Theobromine | 0 mg | Available for all ingredients |
| Energy | 2,445 kj | Available for all ingredients |
| Fiber, total dietary | 8.6 g | Available for all ingredients |
| Calcium, Ca | 78 mg | Available for all ingredients |
| Iron, Fe | 5.25 mg | Available for all ingredients |
| Magnesium, Mg | 325 mg | Available for all ingredients |
| Phosphorus, P | 660 mg | Available for all ingredients |
| Potassium, K | 645 mg | Available for all ingredients |
| Sodium, Na | 9 mg | Available for all ingredients |
| Zinc, Zn | 5 mg | Available for all ingredients |
| Copper, Cu | 1.8 mg | Available for all ingredients |
| Manganese, Mn | 1.95 mg | Available for all ingredients |
| Selenium, Se | 53 µg | Available for all ingredients |
| Vitamin A, IU | 50 iu | Available for all ingredients |
| Retinol | 0 µg | Available for all ingredients |
| Vitamin A, RAE | 3 µg | Available for all ingredients |
| Carotene, beta | 30 µg | Available for all ingredients |
| Carotene, alpha | 0 µg | Available for all ingredients |
| Vitamin E (alpha-tocopherol) | 35.17 mg | Available for all ingredients |
| Vitamin D (D2 + D3), International Units | 0 iu | Available for all ingredients |
| Vitamin D (D2 + D3) | 0 µg | Available for all ingredients |
| Cryptoxanthin, beta | 0 µg | Available for all ingredients |
| Lycopene | 0 µg | Available for all ingredients |
| Lutein + zeaxanthin | 0 µg | Available for all ingredients |
| Tocopherol, beta | 1.18 mg | Available for all ingredients |
| Tocopherol, gamma | 0.37 mg | Available for all ingredients |
| Tocopherol, delta | 0.02 mg | Available for all ingredients |
| Tocotrienol, beta | 0 mg | Available for all ingredients |
| Vitamin C, total ascorbic acid | 1.4 mg | Available for all ingredients |
| Thiamin | 1.48 mg | Available for all ingredients |
| Riboflavin | 0.36 mg | Available for all ingredients |
| Niacin | 8.34 mg | Available for all ingredients |
| Pantothenic acid | 1.13 mg | Available for all ingredients |
| Vitamin B-6 | 1.35 mg | Available for all ingredients |
| Folate, total | 227 µg | Available for all ingredients |
| Vitamin B-12 | 0 µg | Available for all ingredients |
| Choline, total | 55.1 mg | Available for all ingredients |
| Vitamin K (Menaquinone-4) | 0 µg | Available for all ingredients |
| Vitamin K (Dihydrophylloquinone) | 0 µg | Available for all ingredients |
| Vitamin K (phylloquinone) | 0 µg | Available for all ingredients |
| Folic acid | 0 µg | Available for all ingredients |
| Folate, food | 227 µg | Available for all ingredients |
| Folate, DFE | 227 µg | Available for all ingredients |
| Betaine | 35.4 mg | Available for all ingredients |
| Tryptophan | 0.35 g | Available for all ingredients |
| Threonine | 0.93 g | Available for all ingredients |
| Isoleucine | 1.14 g | Available for all ingredients |
| Leucine | 1.66 g | Available for all ingredients |
| Lysine | 0.94 g | Available for all ingredients |
| Methionine | 0.49 g | Available for all ingredients |
| Cystine | 0.45 g | Available for all ingredients |
| Phenylalanine | 1.17 g | Available for all ingredients |
| Tyrosine | 0.67 g | Available for all ingredients |
| Valine | 1.32 g | Available for all ingredients |
| Arginine | 2.4 g | Available for all ingredients |
| Histidine | 0.63 g | Available for all ingredients |
| Alanine | 1.12 g | Available for all ingredients |
| Aspartic acid | 2.45 g | Available for all ingredients |
| Glutamic acid | 5.58 g | Available for all ingredients |
| Glycine | 1.46 g | Available for all ingredients |
| Proline | 1.18 g | Available for all ingredients |
| Serine | 1.08 g | Available for all ingredients |
| Vitamin E, added | 0 mg | Available for all ingredients |
| Vitamin B-12, added | 0 µg | Available for all ingredients |
| Cholesterol | 0 mg | Available for all ingredients |
| Fatty acids, total saturated | 4.46 g | Available for all ingredients |
| SFA 4:0 | 0 g | Available for all ingredients |
| SFA 6:0 | 0 g | Available for all ingredients |
| SFA 8:0 | 0 g | Available for all ingredients |
| SFA 10:0 | 0 g | Available for all ingredients |
| SFA 12:0 | 0 g | Available for all ingredients |
| SFA 14:0 | 0.03 g | Available for all ingredients |
| SFA 16:0 | 2.21 g | Available for all ingredients |
| SFA 18:0 | 1.69 g | Available for all ingredients |
| SFA 20:0 | 0.12 g | Available for all ingredients |
| MUFA 18:1 | 18.38 g | Available for all ingredients |
| PUFA 18:2 | 23.05 g | Available for all ingredients |
| PUFA 18:3 | 0.06 g | Available for all ingredients |
| PUFA 20:4 | 0 g | Available for all ingredients |
| PUFA 22:6 n-3 (DHA) | 0 g | Available for all ingredients |
| SFA 22:0 | 0.32 g | Available for all ingredients |
| MUFA 14:1 | 0 g | Available for all ingredients |
| MUFA 16:1 | 0.02 g | Available for all ingredients |
| PUFA 18:4 | 0.01 g | Available for all ingredients |
| MUFA 20:1 | 0.09 g | Available for all ingredients |
| PUFA 20:5 n-3 (EPA) | 0.01 g | Available for all ingredients |
| MUFA 22:1 | 0.03 g | Available for all ingredients |
| PUFA 22:5 n-3 (DPA) | 0 g | Available for all ingredients |
| Phytosterols | 534 mg | Available for all ingredients |
| Fatty acids, total monounsaturated | 18.53 g | Available for all ingredients |
| Fatty acids, total polyunsaturated | 23.14 g | Available for all ingredients |
| SFA 15:0 | 0 g | Available for all ingredients |
| SFA 17:0 | 0.02 g | Available for all ingredients |
| SFA 24:0 | 0.08 g | Available for all ingredients |
| MUFA 24:1 c | 0 g | Available for all ingredients |
| PUFA 20:2 n-6 c,c | 0 g | Available for all ingredients |
| MUFA 17:1 | 0.02 g | Available for all ingredients |
| PUFA 20:3 | 0 g | Available for all ingredients |
| MUFA 15:1 | 0 g | Available for all ingredients |
| PUFA 21:5 | 0 g | Available for all ingredients |
| PUFA 22:4 | 0 g | Available for all ingredients |
| Sugars, Total | 2.62 g | Available for all ingredients |
Where the numbers come fromSources
- Sunflower seed kernels, dried ↗Seeds, sunflower seed kernels, driedusda-sr-legacy-2018 · Record 170562Household estimate: cup. Weigh food when accuracy matters.
Database records may contain analytical, calculated and imputed values. Download the complete provenance and coverage records.