Flaxseed
| Amount – 1 Tbsp Glycemic index – 5 | ||
|---|---|---|
| Calories: 55 Carbohydrate: 2.97g Protein: 1.88g Fat: 4.34g | ||
| Vitamin A – 0IU | Calcium – 26mg | |
| Vitamin B1 (Thiamine) – 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 (Thiamine) – 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 | ||
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 (Thiamine) – 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 | ||
Sesame butter (tahini)
| Amount – 1 Tbsp Glycemic index – 5 | ||
|---|---|---|
| Calories: 89 Carbohydrate: 3.23g Protein: 2.61g Fat: 7.95g | ||
| Vitamin A – 10IU | Calcium – 21mg | |
| Vitamin B1 (Thiamine) – 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 | ||
Sesame seeds (raw)
| 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 | ||
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 | ||
