Open Access
Review
Table 1
Nutritional profile of various oilseeds (values per 100 g dry basis) (USDA May, 2016 report).
| Nutrient | Flaxseeds | Chia seeds | Sesame seeds | Safflower seeds | Sunflower seed kernels |
|---|---|---|---|---|---|
| Energy (Kcal) | 534 | 486 | 573 | 517 | 584 |
| Protein (g) | 18.29 | 16.54 | 17.73 | 16.18 | 20.78 |
| Total lipid (fat) (g) | 42.16 | 30.74 | 49.67 | 38.45 | 51.46 |
| Carbohydrate, by difference (g) | 28.88 | 42.12 | 23.45 | 34.29 | 20.00 |
| Fiber, total dietary (g) | 27.3 | 34.4 | 11.8 | – | 8.6 |
| Calcium (mg) | 255 | 631 | 975 | 78 | 78 |
| Iron (mg) | 5.73 | 7.72 | 14.55 | 4.90 | 5.25 |
| Magnesium (mg) | 392 | 335 | 351 | 353 | 325 |
| Phosphorus (mg) | 642 | 860 | 629 | 644 | 660 |
| Sodium (mg) | 30 | 16 | 11 | 3 | 9 |
| Zinc (mg) | 4.34 | 4.58 | 7.75 | 5.05 | 5.00 |
| Vitamin C (mg) | 0.6 | 1.6 | 0.0 | 0 | 1.4 |
| Thiamin (mg) | 1.644 | 0.620 | 0.791 | 1.163 | 1.480 |
| Riboflavin (mg) | 0.161 | 0.170 | 0.247 | 0.415 | 0.355 |
| Niacin (mg) | 3.080 | 8.830 | 4.515 | 2.284 | 8.335 |
| Vitamin B-6 (mg) | 0.473 | – | 0.790 | 1.170 | 1.345 |
| Vitamin A (IU) | 0.00 | 54 | 9 | 50 | 50 |
| Vitamin E (mg) | 0.31 | 0.50 | 0.25 | – | 35.17 |
| Fatty acids, total saturated (g) | 3.663 | 3.330 | 6.957 | 3.682 | 4.455 |
| Fatty acids, total monounsaturated | 7.527 | 2.309 | 18.759 | 4.848 | 18.528 |
| Fatty acids, total polyunsaturated (g) | 28.730 | 23.665 | 21.773 | 28.223 | 23.137 |
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