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Which Seed to Pick?Seeds and Vitamins
Author: Justyna Karmowska
For More Information Visit:http://www.thineatingdessert.com
Seeds Vitamin A (IU)
Cumin
Pumpkin
Sunflower
Hemp**
Sesame
Chia *
Flax
356
17.4
14
2.8
2.5
0
0
Cumin
Pumpkin
Sunflower
Hemp**
Sesame
Chia *
Flax
0 97.5 195.0 292.5 390.0
Vitamin A (IU)
Seeds and Vitamins (per 28 grams or 1oz):
Vitamin A
Sources: http://nutritiondata.self.com* http://authoritynutrition.com/foods/chia-seeds/**http://ndb.nal.usda.gov
table chart I
Seeds Vitamin A (IU)
Cumin
Pumpkin
Sunflower
Hemp**
Sesame
Chia *
Flax
356
17.4
14
2.8
2.5
0
0
Seeds and Vitamins (per 28 grams or 1oz):
Vitamin A
Sources: http://nutritiondata.self.com* http://authoritynutrition.com/foods/chia-seeds/**http://ndb.nal.usda.gov
table chart II
1%1%4%4%
91%
Cumin Pumpkin SunflowerHemp** Sesame Chia *Flax
Seeds and Vitamins (per 28 grams or 1oz): Vitamin E
Sources: http://nutritiondata.self.com* http://authoritynutrition.com/foods/chia-seeds/**http://ndb.nal.usda.gov
table chart I
Seeds Vitamin E (mg)
Pumpkin
Sunflower
Cumin
Hemp**
Chia *
Flax
Sesame
-
9.3
0.9
0.2
0.1
0.1
0.1
Pumpkin
Sunflower
Cumin
Hemp**
Chia *
Flax
Sesame
0 2.5 5.0 7.5 10.0
Vitamin E (mg)
Seeds and Vitamins (per 28 grams or 1oz):
Vitamin E
Sources: http://nutritiondata.self.com* http://authoritynutrition.com/foods/chia-seeds/**http://ndb.nal.usda.gov
table chart II
1%1%1%2%8%
87%
Pumpkin Sunflower Cumin Hemp**Chia * Flax Sesame
Seeds Vitamin E (mg)
Pumpkin
Sunflower
Cumin
Hemp**
Chia *
Flax
Sesame
-
9.3
0.9
0.2
0.1
0.1
0.1
Seeds and Vitamins (per 28 grams or 1oz):
Vitamin B1 (Thiamin)
Sources: http://nutritiondata.self.com* http://authoritynutrition.com/foods/chia-seeds/**http://ndb.nal.usda.gov
table chart I
Seeds Thiamin - B1 (mg)
Flax
Hemp**
Sunflower
Chia *
Cumin
Sesame
Pumpkin
0.5
0.4
0.4
0.2
0.2
0.2
0
Flax
Hemp**
Sunflower
Chia *
Cumin
Sesame
Pumpkin
0 0.125 0.250 0.375 0.500
Thiamin - B1 (mg)
Seeds and Vitamins (per 28 grams or 1oz):
Vitamin B1 (Thiamin)
Sources: http://nutritiondata.self.com* http://authoritynutrition.com/foods/chia-seeds/**http://ndb.nal.usda.gov
table chart II
Seeds Thiamin - B1 (mg)
Flax
Hemp**
Sunflower
Chia *
Cumin
Sesame
Pumpkin
0.5
0.4
0.4
0.2
0.2
0.2
0
11%
11%
11%
21%21%
26%
Flax Hemp** Sunflower Chia *Cumin Sesame Pumpkin
Seeds and Vitamins (per 28 grams or 1oz):
Vitamin B3 (Niacin)
Sources: http://nutritiondata.self.com* http://authoritynutrition.com/foods/chia-seeds/**http://ndb.nal.usda.gov
table chart II
Seeds Niacin - B3 (mg)
Hemp**
Chia *
Sunflower
Cumin
Sesame
Flax
Pumpkin
2.6
2.5
2.3
1.3
1.3
0.9
0.1
1%8%
12%
12%
21%
23%
24%
Hemp** Chia * Sunflower CuminSesame Flax Pumpkin
Seeds and Vitamins (per 28 grams or 1oz):
Vitamin B3 (Niacin)
Sources: http://nutritiondata.self.com* http://authoritynutrition.com/foods/chia-seeds/**http://ndb.nal.usda.gov
table chart I
Seeds Niacin - B3 (mg)
Hemp**
Chia *
Sunflower
Cumin
Sesame
Flax
Pumpkin
2.6
2.5
2.3
1.3
1.3
0.9
0.1
Hemp**
Chia *
Sunflower
Cumin
Sesame
Flax
Pumpkin
0 1.25 2.50 3.75 5.00
Niacin - B3 (mg)
Seeds and Vitamins (per 28 grams or 1oz):
Vitamin B6
Sources: http://nutritiondata.self.com* http://authoritynutrition.com/foods/chia-seeds/**http://ndb.nal.usda.gov
table chart I
Seeds Vitamin B6 (mg)
Sunflower
Hemp**
Sesame
Cumin
Flax
Chia *
Pumpkin
0.4
0.2
0.2
0.1
0.1
0
0
Sunflower
Hemp**
Sesame
Cumin
Flax
Chia *
Pumpkin
0 0.1 0.2 0.3 0.4
Vitamin B6 (mg)
Seeds and Vitamins (per 28 grams or 1oz):
Vitamin B6
Sources: http://nutritiondata.self.com* http://authoritynutrition.com/foods/chia-seeds/**http://ndb.nal.usda.gov
table chart II
Seeds Vitamin B6 (mg)
Sunflower
Hemp**
Sesame
Cumin
Flax
Chia *
Pumpkin
0.4
0.2
0.2
0.1
0.1
0
0
10%
10%
20%
20%
40%
Sunflower Hemp** Sesame CuminFlax Chia * Pumpkin
Seeds and Vitamins (per 28 grams or 1oz):
Folate
Sources: http://nutritiondata.self.com* http://authoritynutrition.com/foods/chia-seeds/**http://ndb.nal.usda.gov
table chart I
Seeds Folate (mcg)
Sunflower
Hemp**
Sesame
Flax
Chia *
Cumin
Pumpkin
63.6
30.8
27.2
24.4
13.89
2.8
2.5
Sunflower
Hemp**
Sesame
Flax
Chia *
Cumin
Pumpkin
0 17.5 35.0 52.5 70.0
Folate (mcg)
Seeds and Vitamins (per 28 grams or 1oz):
Folate
Sources: http://nutritiondata.self.com* http://authoritynutrition.com/foods/chia-seeds/**http://ndb.nal.usda.gov
table
Seeds Folate (mcg)
Sunflower
Hemp**
Sesame
Flax
Chia *
Cumin
Pumpkin
63.6
30.8
27.2
24.4
13.89
2.8
2.5
2%2%8%
15%
16%
19%
39%
Sunflower Hemp** Sesame FlaxChia * Cumin Pumpkin
chart II
