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- Flaxseed (raw)
- Pumpkin seeds - salted (roasted)
- Pumpkin seeds - unsalted (roasted)
- Sesame butter (tahini)
- Sesame seeds (raw)
- Sesame seeds - unsalted (roasted & toasted)
- Sunflower seeds (dry roasted)
- Sunflower seeds (raw)
| Amount - 1 Tbsp Glycemic Index - 5 | ||
|---|---|---|
| Calories: 55 Carbohydrate: 2.97g Protein: 1.88g Fat: 4.34g | ||
| Vitamin A - 0IU | Calcium - 26mg | |
| Vitamin B1 (Thiamin) - 0.17mg | Iron - 0.59mg | |
| Vitamin B2 (Riboflavin) - 0.02mg | Magnesium - 40mg | |
| Vitamin (B3 Niacin) - 0.32mg | Phosphorus - 66mg | |
| Vitamin B5 (Pantothenic Acid) - 0.1mg | Potassium - 84mg | |
| Vitamin B6 (Pyridoxine) - 0.05mg | Sodium - 3mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0.45mg | |
| Folate - 9mcg | Copper - 0.13mg | |
| Vitamin C - 0.1mg | Manganese - 0.26mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0.03mg | Selenium - 2.6mcg | |
| Vitamin K - 0.4mcg | ||
Pumpkin seeds - salted (roasted)
| Amount - 50g Glycemic Index - 10 | ||
|---|---|---|
| Calories: 261 Carbohydrate: 6.71g Protein: 16.48g Fat: 21.07g | ||
| Vitamin A - 190IU | Calcium - 22mg | |
| Vitamin B1 (Thiamin) - 0.11mg | Iron - 7.47mg | |
| Vitamin B2 (Riboflavin) - 0.16mg | Magnesium - 267mg | |
| Vitamin (B3 Niacin) - 0.87mg | Phosphorus - 586mg | |
| Vitamin B5 (Pantothenic Acid) - 0.17mg | Potassium - 403mg | |
| Vitamin B6 (Pyridoxine) - 0.05mg | Sodium - 288mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 3.72mg | |
| Folate - 28mcg | Copper - 0.69mg | |
| Vitamin C - 0.9mg | Manganese - 1.51mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0mg | Selenium - 2.8mcg | |
| Vitamin K - 23.6mcg | ||
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Pumpkin seeds - unsalted (roasted)
| Amount - 50g Glycemic Index - 10 | ||
|---|---|---|
| Calories: 261 Carbohydrate: 6.71g Protein: 16.48g Fat: 21.07g | ||
| Vitamin A - 190IU | Calcium - 22mg | |
| Vitamin B1 (Thiamin) - 0.11mg | Iron - 7.47mg | |
| Vitamin B2 (Riboflavin) - 0.16mg | Magnesium - 267mg | |
| Vitamin (B3 Niacin) - 0.87mg | Phosphorus - 586mg | |
| Vitamin B5 (Pantothenic Acid) - 0.17mg | Potassium - 403mg | |
| Vitamin B6 (Pyridoxine) - 0.05mg | Sodium - 9mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 3.72mg | |
| Folate - 28mcg | Copper - 0.69mg | |
| Vitamin C - 0.9mg | Manganese - 1.51mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0mg | Selenium - 2.8mcg | |
| Vitamin K - 23.6mcg | ||
| Amount - 1 Tbsp Glycemic Index - 5 | ||
|---|---|---|
| Calories: 89 Carbohydrate: 3.23g Protein: 2.61g Fat: 7.95g | ||
| Vitamin A - 10IU | Calcium - 21mg | |
| Vitamin B1 (Thiamin) - 0.24mg | Iron - 0.66mg | |
| Vitamin B2 (Riboflavin) - 0.02mg | Magnesium - 14mg | |
| Vitamin (B3 Niacin) - 0.85mg | Phosphorus - 118mg | |
| Vitamin B5 (Pantothenic Acid) - 0mg | Potassium - 69mg | |
| Vitamin B6 (Pyridoxine) - 0.02mg | Sodium - 5mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 0.69mg | |
| Folate - 15mcg | Copper - 0.24mg | |
| Vitamin C - 0.6mg | Manganese - 0mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0mg | Selenium - 0.3mcg | |
| Vitamin K - 0mcg | ||
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| Amount - 50g Glycemic Index - 15 | ||
|---|---|---|
| Calories: 286 Carbohydrate: 11.72g Protein: 8.87g Fat: 24.84g | ||
| Vitamin A - 4IU | Calcium - 488mg | |
| Vitamin B1 (Thiamin) - 0.4mg | Iron - 7.28mg | |
| Vitamin B2 (Riboflavin) - 0.12mg | Magnesium - 176mg | |
| Vitamin (B3 Niacin) - 2.26mg | Phosphorus - 314mg | |
| Vitamin B5 (Pantothenic Acid) - 0.03mg | Potassium - 234mg | |
| Vitamin B6 (Pyridoxine) - 0.4mg | Sodium - 6mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 3.88mg | |
| Folate - 48mcg | Copper - 2.04mg | |
| Vitamin C - 0mg | Manganese - 1.23mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0.12mg | Selenium - 2.9mcg | |
| Vitamin K - 0mcg | ||
Sesame seeds - unsalted (roasted & toasted)
| Amount - 50g Glycemic Index - 18 | ||
|---|---|---|
| Calories: 282 Carbohydrate: 12.87g Protein: 8.48g Fat: 24g | ||
| Vitamin A - 4IU | Calcium - 494mg | |
| Vitamin B1 (Thiamin) - 0.4mg | Iron - 7.38mg | |
| Vitamin B2 (Riboflavin) - 0.13mg | Magnesium - 178mg | |
| Vitamin (B3 Niacin) - 2.29mg | Phosphorus - 319mg | |
| Vitamin B5 (Pantothenic Acid) - 0.03mg | Potassium - 238mg | |
| Vitamin B6 (Pyridoxine) - 0.4mg | Sodium - 6mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 3.58mg | |
| Folate - 49mcg | Copper - 1.24mg | |
| Vitamin C - 0mg | Manganese - 1.25mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 0mg | Selenium - 2.9mcg | |
| Vitamin K - 0mcg | ||
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Sunflower seeds - unsalted (dry roasted)
| Amount - 50g Glycemic Index - 18 | ||
|---|---|---|
| Calories: 291 Carbohydrate: 12.04g Protein: 9.66g Fat: 24.9g | ||
| Vitamin A - 4IU | Calcium - 35mg | |
| Vitamin B1 (Thiamin) - 0.05mg | Iron - 1.9mg | |
| Vitamin B2 (Riboflavin) - 0.12mg | Magnesium - 64mg | |
| Vitamin (B3 Niacin) - 3.52mg | Phosphorus - 578mg | |
| Vitamin B5 (Pantothenic Acid) - 3.52mg | Potassium - 425mg | |
| Vitamin B6 (Pyridoxine) - 0.4mg | Sodium - 2mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 2.65mg | |
| Folate - 118mcg | Copper - 0.92mg | |
| Vitamin C - 0.7mg | Manganese - 1.01mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 13.05mg | Selenium - 39.6mcg | |
| Vitamin K - 1.4mcg | ||
Sunflower seeds - unsalted (raw)
| Amount - 50g Glycemic Index - 10 | ||
|---|---|---|
| Calories: 285 Carbohydrate: 9.38g Protein: 11.39g Fat: 24.79g | ||
| Vitamin A - 25IU | Calcium - 58mg | |
| Vitamin B1 (Thiamin) - 1.15mg | Iron - 3.38mg | |
| Vitamin B2 (Riboflavin) - 0.13mg | Magnesium - 177mg | |
| Vitamin (B3 Niacin) - 2.25mg | Phosphorus - 352mg | |
| Vitamin B5 (Pantothenic Acid) - 3.37mg | Potassium - 344mg | |
| Vitamin B6 (Pyridoxine) - 0.39mg | Sodium - 2mg | |
| Vitamin B12 (Cobalamin) - 0mcg | Zinc - 2.53mg | |
| Folate - 114mcg | Copper - 0.88mg | |
| Vitamin C - 0.7mg | Manganese - 1.01mg | |
| Vitamin D - 0IU | Fluoride - 0mcg | |
| Vitamin E - 17.25mg | Selenium - 29.8mcg | |
| Vitamin K - 1.4mcg | ||
Last reviewed: 2 January 2007 || Last updated: 2 January 2007
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references
- USDA National Nutrient Database - provides nutrient values for foods (accessed 5 January 2005)
NOTE: Mega doses of vitamins, minerals or other nutrients cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of minerals supplement.
Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.
