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.


The content and the information in this website are for informational and educational purposes only, not as a medical manual. All readers are urged to consult with a physician before beginning or discontinuing use of any prescription drug or under taking any form of self-treatment. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you are under treatment for any health problem, you should check with your doctor before trying any home remedies. If you are following any medication, take any herb, mineral, vitamin or other supplement only after consulting with your doctor. If you suspect that you have a medical problem, we urge you to seek competent medical help. The Health Benefits Times writers, publishers, authors, its representatives disclaim liability for any unfavorable effects causing directly or indirectly from articles and materials contained in this website www.healthbenefitstimes.com