Tops Sunflower Seeds has a very high-calorie, average-carb, very high-fat and high-protein content. It is a good source of Iron, Vitamin B6, Vitamin E and Niacin.
The food contains 25g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 17.86 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the very high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and very high PUFA. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items.
It gives a good yield of Iron at 3.86 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.
Based on the composite nutritive standing Tops Sunflower Seeds has been given a composite ranking of 49, and in moderation.
Calories from Protein | 12% | |
Calories from Fat | 71% | |
Calories from Carbs | 17% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin E | 28.6 mg | 95.2% | Top 10% | Very High |
Riboflavin | 0.24 mg | 14.3% | Mid 40% | Average |
Niacin | 7.1 mg | 35.7% | Top 30% | High |
Vitamin B6 | 0.71 mg | 35.7% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Iron | 3.9 mg | 21.4% | Top 30% | High |
Magnesium | 114.3 mg | 28.6% | Mid 40% | Average |
Phosphorus | 1071.4 mg | 107.1% | Top 10% | Very High |
Potassium | 821.4 mg | 23.5% | Top 10% | Very High |
Sodium | 678.6 mg | 28.3% | Top 30% | High |
Zinc | 5.4 mg | 35.7% | Top 30% | High |
Copper | 1.8 mg | 89.3% | Top 10% | Very High |
Manganese | 2.1 mg | 107.1% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 25 g | 8.3% | Mid 40% | Average |
Dietary Fiber | 10.7 g | 42.9% | Top 10% | Very High |
Sugars | 3.6 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 17.9 g | 35.7% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 46.4 g | 71.4% | Top 10% | Very High |
Saturated Fat | 5.4 g | 26.8% | Mid 40% | Average |
Monounsaturated Fat | 8.9 g | |||
Polyunsaturated Fat | 32.1 g |
Serving size
Amount Per Serving
Calories 160 Calories from Fat 120
% Daily Value *
Total Fat 13 g 20%
Saturated Fat 1.5 g 7.5%
Trans Fat
Cholesterol
Sodium 190 mg 7.9%
Total Carbohydrates 7 g 2.3%
Dietary Fiber 3 g12%
Sugars 1 g
Protein 5 g 10%
Vitamin A Vitamin C
Calcium Iron 6%
*Based on a 2000 Calorie diet
Per 100g | Calories 607
Protein 17.9 g | Carbs 21.4 g | Fat 53.6 g
Per 100g | Calories 325
Protein 2.5 g | Carbs 80 g | Fat
Per 100g | Calories 500
Protein 16.7 g | Carbs 43.3 g | Fat 33.3 g
Per 100g | Calories 447
Protein 14.1 g | Carbs 44.7 g | Fat 28.2 g