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Recipe nameMeal
Number of servings1
Final weight, g

Seeds, dried, sunflower seed kernels1 cup, with hulls, edible yield = 46 g269delete


Nutrition Facts
Portion Size46 g
Amount Per Portion269
% Daily Value *
Total Fat 24g 31 %
   Saturated Fat 2g 10 %
Sodium 4.1mg 0 %
Total Carbohydrate 9.2g 3 %
   Dietary Fiber 4g 14 %
   Sugar 1.2g
Protein 9.6g 19 %
Vitamin D 0mcg 0 %
Calcium 35.88mg 3 %
Iron 2.42mg 13 %
Potassium 297mg 6 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice.
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Meal, calories by source
Badges: low carb

Meal nutrition facts and analysis per serving

NutrientAmount DV
Vitamin A, RAE 1.38 mcg0 %
  Carotene, alpha 0 mcg
  Carotene, beta 13.8 mcg
  Cryptoxanthin, beta 0 mcg
  Lutein + zeaxanthin 0 mcg
  Lycopene 0 mcg
  Retinol 0 mcg
Thiamin [Vitamin B1]0.681 mg57 %
Riboflavin [Vitamin B2]0.163 mg13 %
Niacin [Vitamin B3]3.834 mg24 %
Pantothenic acid [Vitamin B5]0.52 mg10 %
Vitamin B6 0.619 mg48 %
Vitamin B12 [Cobalamin]0 mcg0 %
  Vitamin B12, added 0 mcg
Folate, DFE [Vitamin B9]104.42 mcg26 %
  Folate, food 104.42 mcg
  Folic acid 0 mcg
Vitamin C [Ascorbic acid]0.6 mg1 %
Vitamin D 0 mcg0 %
Vitamin E (alpha-tocopherol) 16.18 mg72 %
  Vitamin E, added 0 mg
  Tocopherol, alpha 16.18 mg
  Tocopherol, beta 0.54 mg
  Tocopherol, delta 0.01 mg
  Tocopherol, gamma 0.17 mg
  Tocotrienol, beta 0 mg
Vitamin K 0 mcg0 %
  Vitamin K (Dihydrophylloquinone) 0 mcg
  Vitamin K (Menaquinone-4) 0 mcg
Betaine 16.3 mg
Choline 25.3 mg

NutrientAmount DV
Calcium, Ca 35.88 mg3 %
Copper, Cu 0.828 mg92 %
Iron, Fe 2.42 mg13 %
Magnesium, Mg 149.5 mg37 %
Manganese, Mn 0.897 mg39 %
Phosphorus, P 303.6 mg43 %
Potassium, K 296.7 mg6 %
Selenium, Se 24.4 mcg44 %
Sodium, Na 4.14 mg0 %
Zinc, Zn 2.3 mg21 %

Proteins and Aminoacids
Meal, amino acids
NutrientAmount DV
Protein 9.56 g19 %
  Alanine 0.514 g
  Arginine 1.105 g
  Aspartic acid 1.125 g
  Cystine 0.207 g
  Glutamic acid 2.566 g
  Glycine 0.672 g
  Histidine 0.291 g42 %
  Isoleucine 0.524 g37 %
  Leucine 0.763 g28 %
  Lysine 0.431 g21 %
  Methionine 0.227 g
  Phenylalanine 0.538 g
  Proline 0.544 g
  Serine 0.494 g
  Threonine 0.427 g41 %
  Tryptophan 0.16 g57 %
  Tyrosine 0.306 g
  Valine 0.605 g33 %
  Phenylalanine + Tyrosine 0.844 g48 %
  Methionine + Cysteine 0.227 g22 %

NutrientAmount DV
Carbohydrate 9.2 g3 %
  Fiber 4 g14 %
  Sugars 1.21 g
    Sucrose 1.15 g
  Net carbs 5.2 g

Fats and Fatty Acids
Meal, fatty acids by type

Omega-3Omega-6 Omega-6 / Omega-3 ratio
0.01 g0.00

NutrientAmount DV
Fat 23.67 g30 %
  Saturated fatty acids 2.049 g10 %
    Butanoic acid 0 g
    Decanoic acid 0 g
    Docosanoic acid 0.147 g
    Dodecanoic acid 0 g
    Eicosanoic acid 0.053 g
    Heptadecanoic acid 0.009 g
    Hexadecanoic acid 1.017 g
    Hexanoic acid 0 g
    Octadecanoic acid 0.777 g
    Octanoic acid 0 g
    Pentadecanoic acid 0 g
    Tetracosanoic acid 0.034 g
    Tetradecanoic acid 0.012 g
  Monounsaturated fatty acids 8.523 g
    Docosenoic acid 0.013 g
    Eicosenoic acid 0.039 g
    Heptadecenoic acid 0.007 g
    Hexadecenoic acid 0.009 g
    Octadecenoic acid 8.455 g
    Pentadecenoic acid 0 g
    Tetracosenoic cis acid 0 g
    Tetradecenoic acid 0 g
  Polyunsaturated fatty acids 10.643 g
    Cis,cis-eicosadienoic n-6 acid 0 g
    Docosahexaenoic n-3 acid (DHA) 0 g
    Docosapentaenoic n-3 acid (DPA) 0 g
    Docosatetraenoic acid 0 g
    Eicosadienoic acid 0 g
    Eicosapentaenoic n-3 acid (EPA) 0.01 g
    Eicosatetraenoic acid 0 g
    Octadecadienoic acid 10.603 g
    Octadecatetraenoic acid 0.006 g
    Octadecatrienoic acid 0.028 g
    Uncosapentaenoic acid 0 g

NutrientAmount DV
Cholesterol 0 mg0 %
Phytosterols 245.64 mg

NutrientAmount DV
Alcohol, ethyl 0 g
Ash 1.39 g
Caffeine 0 mg
Theobromine 0 mg
Water 2.18 g


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Nutrition calculator: computes nutrition value of a meal Daily values are based on 2000 calorie diet and 155 lbs body weight (change). Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website developement and operations. Data from USDA National Nutrient Database.
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