BNI™ 090.59f: Seeds, sunflower seed kernels, dried (USDA)

dietBNI™ 90.59f: Seeds, sunflower seed kernels, dried, USDA, 2012.

Raw sunflower seed kernels.


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 20.8 83.2 13.3 20.0 125.3 31.3
Carbohydrate 20.0 80.0 12.8 55.0 344.7 86.2
Sugar 2.6 10.4 1.7 < 10.0 < 62.7 < 15.7
Fat 51.5 463.5 74.0 25.0 156.7 17.4
Saturated fat 4.5 40.5 6.5 < 10.0 < 62.7 < 7.0
Fiber 8.6 - 28.7 31.3 - 9.4
Sodium 0.009 - 0.5 < 31.3 - < 0.627
Misc -0.9 - - - - -44.9
Total 100.0 626.7 100.0 100.0 626.7 100.0
kJul - 2622.1 - - 2622.1 -
Nutritional balance (100g)
x (bad) Low in protein
x (bad) Extremely low in carbohydrate
(good) Very low in sugar
x (bad) Extremely high in fat
(good) Low in saturated fat
x (bad) Low in fiber
(good) Extremely low in sodium
75% *
70% *
65% *
60% *
55% *
50% *
45% *
40% *
35% *
30% * *
25% * *
20% * *
15% * * * *
10% * * * *
5%   * * * *
mid p c f fb
max s sf na
5%   *
10%
15%   
20%
25%   
30%
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 28.0 grams )
grams per serving = 28.0 grams
*
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * * * *
kcal per serving = 175.5 kcal
Balance simulation for this food (serving size = 28.0 grams ) Original BNI 90.59
Add now or next meal 0.2 g fiber Reduce BNI to 87.92
- 0.0 mg sodium -
Both reduce BNI to 87.92
- 0.0 excess kcal protein
- 0.0 excess kcal sugar
- 0.0 excess kcal other carbs
- 0.0 excess kcal saturated fat
Burn out 77.1 excess kcal other fats
Burn out a total of 77.1 kcal Reduce BNI to 46.63
Burn those kcal out doing… 1543 steps
or 25 minutes slow walking (~3.2km/h)
or 17 minutes fast walking (~5.6km/h)
or 8 minutes jogging (~8km/h)
or 16 minutes leisure cycling (<16km/h)
or 9 minutes swimming
or 7 minutes stair treadmill
Reduce kcal to 98.3 kcal per serving All reduce BNI to 43.96
98.3 kcal = energy for approximately 59 minutes (~ 1.0 hours)

Author

Jose D PEREZGONZALEZ (2013). Massey University, New Zealand (JDPerezgonzalezJDPerezgonzalez).


Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.


© Jose D. Pérezgonzález. All rights reserved.

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