which seed to pick nutrition 101
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Which Seed to Pick?
Seeds & Nutrition
Author: Justyna Karmowska
For More Information Visit:http://www.thineatingdessert.com
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Sources: http://nutritiondata.self.com* http://authoritynutrition.com/foods/chia-seeds/**http://ndb.nal.usda.gov
December 2015
Seeds Calories
Sunflower
Sesame
Hemp **
Flax
Chia *
Pumpkin **
Cumin
164
160
154
150
137
126
105
Sunflower
Sesame
Hemp **
Flax
Chia *
Pumpkin **
Cumin
0 50 100 150 200
Calories
Seeds and Nutrition (per 28 grams or 1oz)
Sources: http://nutritiondata.self.com* http://authoritynutrition.com/foods/chia-seeds/**http://ndb.nal.usda.gov
December 2015
Seeds Fat (g)
Hemp **
Sesame
Sunflower
Flax
Chia *
Cumin
Pumpkin **
14
14
14
12
9
6
6
Hemp **
Sesame
Sunflower
Flax
Chia *
Cumin
Pumpkin **
0 3.75 7.50 11.25 15.00
Fat (g)
Seeds and Nutrition (per 28 grams or 1oz)
Sources: http://nutritiondata.self.com* http://authoritynutrition.com/foods/chia-seeds/**http://ndb.nal.usda.gov
December 2015
Seeds Saturated Fat (g)
Sesame
Chia *
Flax
Hemp **
Pumpkin **
Sunflower
Cumin
2
1
1
1
1
1
0
Sesame
Chia *
Flax
Hemp **
Pumpkin **
Sunflower
Cumin
0 1.25 2.50 3.75 5.00
Saturated Fat (g)
Seeds and Nutrition (per 28 grams or 1oz)
Sources: http://nutritiondata.self.com* http://authoritynutrition.com/foods/chia-seeds/**http://ndb.nal.usda.gov
December 2015
SeedsMonounsaturated Fat (g)
Sesame
Sunflower
Cumin
Flax
Pumpkin **
Hemp **
Chia *
5.3
5.2
3.9
2.1
1.7
1.5
0.6
Sesame
Sunflower
Cumin
Flax
Pumpkin **
Hemp **
Chia *
0 2.5 5.0 7.5 10.0
Monounsaturated Fat (g)
Seeds and Nutrition (per 28 grams or 1oz)
Seeds and Nutrition (per 28 grams or 1oz)
Sources: http://nutritiondata.self.com* http://authoritynutrition.com/foods/chia-seeds/**http://ndb.nal.usda.gov
December 2015
Seeds Polyunsaturated Fat (g)
Hemp ***
Flax
Chia *
Sunflower
Sesame
Pumpkin **
Cumin
10.6
8
6.5
6.5
6.1
2.5
0.9
Hemp ***
Flax
Chia *
Sunflower
Sesame
Pumpkin **
Cumin
0 3.75 7.50 11.25 15.00
Polyunsaturated Fat (g)
Sources: http://nutritiondata.self.com* http://authoritynutrition.com/foods/chia-seeds/**http://ndb.nal.usda.gov
December 2015
Seeds Sodium (mg)
Cumin
Flax
Chia *
Pumpkin **
Sesame
Sunflower
Hemp ***
47
8
5
5
3
3
0
Cumin
Flax
Chia *
Pumpkin **
Sesame
Sunflower
Hemp ***
0 12.5 25.0 37.5 50.0
Sodium (mg)
Seeds and Nutrition (per 28 grams or 1oz)
Sources: http://nutritiondata.self.com* http://authoritynutrition.com/foods/chia-seeds/**http://ndb.nal.usda.gov
December 2015
SeedsDietary Fiber
(g)
Chia *
Flax
Pumpkin **
Sesame
Cumin
Hemp **
Sunflower
11
8
5
5
3
1
1
Chia *
Flax
Pumpkin **
Sesame
Cumin
Hemp **
Sunflower
0 3.75 7.50 11.25 15.00
Dietary Fiber (g)
Seeds and Nutrition (per 28 grams or 1oz)
Sources: http://nutritiondata.self.com* http://authoritynutrition.com/foods/chia-seeds/**http://ndb.nal.usda.gov
December 2015
Seeds Carbs (g)
Pumpkin **
Chia *
Cumin
Flax
Sesame
Sunflower
Hemp **
15
12
12
8
7
6
2.4
Pumpkin **
Chia *
Cumin
Flax
Sesame
Sunflower
Hemp **
0 3.75 7.50 11.25 15.00
Carbs (g)
Seeds and Nutrition (per 28 grams or 1oz)
Sources: http://nutritiondata.self.com* http://authoritynutrition.com/foods/chia-seeds/**http://ndb.nal.usda.gov
December 2015
Seeds and Nutrition (per 28 grams or 1oz)
Seeds Sugar (g)
Pumpkin **
Cumin
Sunflower
Flax
Hemp **
Chia *
Sesame
no data
1
1
0.4
0.4
0
0
Pumpkin **
Cumin
Sunflower
Flax
Hemp **
Chia *
Sesame
0 1.25 2.50 3.75 5.00
Sugar (g)
Seeds and Nutrition (per 28 grams or 1oz)
Sources: http://nutritiondata.self.com* http://authoritynutrition.com/foods/chia-seeds/**http://ndb.nal.usda.gov
December 2015
Seeds Protein (g)
Hemp **
Sunflower
Cumin
Flax
Pumpkin **
Chia *
Sesame
9
6
5
5
5
4
no data
Hemp **
Sunflower
Cumin
Flax
Pumpkin **
Chia *
Sesame
0 2.5 5.0 7.5 10.0
Protein (g)
Seeds and Nutrition (per 28 grams or 1oz)
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