White, mature seeds, raw

Nutritional value of White, mature seeds, raw
Serving Size: 1 cup 202 g

Calories 673 K cal. Calories from Fat 15.48 K cal.


Proximity Amount % DV
Water 22.87 g N/D
Energy 673 Kcal N/D
Energy 2814 kJ N/D
Protein 47.19 g 94.38%
Total Fat (lipid) 1.72 g 4.91%
Ash 8.48 g N/D
Carbohydrate 121.75 g 93.65%
Total dietary Fiber 30.7 g 80.79%
Total Sugars 4.26 g N/D

Minerals Amount % DV
Calcium, Ca 485 mg 48.50%
Iron, Fe 21.09 mg 263.63%
Magnesium, Mg 384 mg 91.43%
Phosphorus, P 608 mg 86.86%
Potassium, K 3626 mg 77.15%
Sodium, Na 32 mg 2.13%
Zinc, Zn 7.41 mg 67.36%
Copper, Cu 1.988 mg 220.89%
Manganese, Mn 3.628 mg 157.74%
Selenium, Se 25.9 µg 47.09%

Vitamins Amount % DV
Water soluble Vitamins
Vitamin B1 (Thiamin) 0.883 mg 73.58%
Vitamin B2 (Riboflavin) 0.295 mg 22.69%
Vitamin B3 (Niacin) 0.968 mg 6.05%
Vitamin B5 (Pantothenic acid) 1.479 mg 29.58%
Vitamin B6 (Pyridoxine) 0.642 mg 49.38%
Vitamin B9 (Folate) 784 µg 196.00%
Folate, food 784 µg N/D
Folate, DEF 784 µg N/D
Choline 133.7 mg 24.31%
Fat soluble Vitamins
Vitamin E (alpha-tocopherol) 0.42 mg 2.80%
Vitamin K (phylloquinone) 11.3 µg 9.42%


Lipids Amount % DV
Fatty acids, total saturated 0.442 g N/D
Myristic acid  14:00(Tetradecanoic acid) 0.002 g N/D
Palmitic acid 16:00 (Hexadecanoic acid) 0.414 g N/D
Stearic acid 18:00 (Octadecanoic acid) 0.026 g N/D
Fatty acids, total monounsaturated 0.149 g N/D
Oleic acid 18:1 (octadecenoic acid) 0.149 g N/D
Fatty acids, total polyunsaturated 0.735 g N/D
Linoleic acid 18:2 (octadecadienoic acid) 0.4 g N/D
Linolenic acid 18:3 (Octadecatrienoic acid) 0.335 g N/D

Amino Acids Amount % DV
Tryptophan 0.56 g 127.27%
Threonine 1.986 g 112.84%
Isoleucine 2.083 g 124.58%
Leucine 3.767 g 101.92%
Lysine 3.238 g 96.83%
Methionine 0.709 g N/D
Cystine 0.513 g N/D
Phenylalanine 2.551 g N/D
Tyrosine 1.329 g N/D
Valine 2.468 g 116.86%
Arginine 2.921 g N/D
Histidine 1.313 g 106.57%
Alanine 1.978 g N/D
Aspartic acid 5.707 g N/D
Glutamic acid 7.193 g N/D
Glycine 1.842 g N/D
Proline 2 g N/D
Serine 2.567 g N/D

Others Amount % DV
(-)-Epicatechin  0.2 mg N/D
Kaempferol 6.9 mg N/D
Genistein 0.02 mg N/D
Glycitein 0.02 mg N/D
Total isoflavones 0.04 mg N/D
Biochanin A 0.02 mg N/D
Proanthocyanidin dimers 0.1 mg N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.


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