Flax seeds

Nutrient	Value	% DV
Energy
Energy (kcal)	534 kcal
Minerals
Calcium, Ca	255 mg	26%
Iron, Fe	5.73 mg	32%
Potassium, K	813 mg	23%
Sodium, Na	30 mg	1%
Zinc, Zn	4.34 mg	29%
Magnesium, Mg	392 mg	98%
Phosphorus, P	642 mg	64%
Copper, Cu	1.22 mg	61%
Selenium, Se	25.4 ug	36%
Fibers
Fiber, total dietary	27.3 g	109%
Protein
Protein	18.29 g	37%
Carbohydrates
Carbohydrate, by difference	28.88 g	10%
Sugars, total including NLEA	1.55 g
Fats
Total lipid (fat)	42.16 g	65%
Saturated fats
Fatty acids, total saturated	3.663 g	18%
14:0	0.008 g
16:0	2.165 g
18:0	1.33 g
Monounsaturated fats
Fatty acids, total monounsaturated	7.527 g
18:1	7.359 g
16:1	0.024 g
20:1	0.067 g
22:1	0.013 g
Polyunsaturated fats
Omega 3 (total)	22.813 g	1690%
Fatty acids, total polyunsaturated	28.73 g
18:2	5.903 g
18:3	22.813 g
Vitamins
Vitamin E (alpha-tocopherol)	0.31 mg	1%
Vitamin C, total ascorbic acid	0.6 mg	1%
Vitamin B-6	0.473 mg	24%
Folate, total	87 ug	22%
Vitamin K (phylloquinone)	4.3 ug	5%
Lutein + zeaxanthin	651 ug
Thiamin	1.644 mg	110%
Riboflavin	0.161 mg	9%
Niacin	3.08 mg	15%
Choline, total	78.7 mg	14%
Folate, food	87 ug	22%
Folate, DFE	87 ug	22%
General
Water	6.96 g	0%

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov