5 Super Healthy Seeds Benefits :Flax vs Chia vs Sesame vs Pumpin vs Sunflower seeds

A 1-ounce (28-gram) serving contains a wide mix of nutrients:

FlaxseedsChia SeedsSesame SeedsPumpkin SeedsSunflower Seeds
Calories152137160151164
Fiber7.8 grams10.6 grams3.3 grams1.7 grams2.4 grams
Protein5.2 grams4.4 grams5 grams7 grams5.8 grams
Monounsaturated fat2.1 grams0.6 grams5.3 grams4 grams5.2 grams
Omega-3 fats6.5 grams4.9 grams
Omega-6 fats1.7 grams1.6 grams6 grams6 grams6.4 grams
Manganese35% of the RDI30% of the RDI34% of the RDI42% of the RDI27% of the RDI
Thiamine (vitamin B1)31% of the RDI15% of the RDI
Magnesium28% of the RDI30% of the RDI25% of the RDI37% of the RDI23% of the RDI
Copper57% of the RDI
Phosphorus33% of the RDI
Vitamin E47% of the RDI

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