Wocas Oregon Yellow Pond Lily (klamath) (Dried Seeds)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Wocas, dried seeds, Oregon, yellow pond lily (Klamath)
American Indian/Alaska Native Foods
A 100g serving covers 238% of the daily recommended Vitamin E, making Wocas Oregon Yellow Pond Lily (klamath) (Dried Seeds) one of the more concentrated dietary sources of this nutrient. Wocas Oregon Yellow Pond Lily (klamath) (Dried Seeds) is primarily a carbohydrate source, delivering 80g of carbs with minimal fat at 1.1g per 100g. Wocas Oregon Yellow Pond Lily (klamath) (Dried Seeds) packs 361 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is modest at 25mg per 100g, well within limits for heart-healthy eating patterns. Wocas Oregon Yellow Pond Lily (klamath) (Dried Seeds) provides 19.2g of dietary fiber per 100g (69% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Wocas Oregon Yellow Pond Lily (klamath) (Dried Seeds) delivers meaningful amounts of 12 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein9%7.9 g
- Fat3%1.1 g
- Carbs89%80 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 9.4 | G |
| Energy | 361 | KCAL |
| Protein | 7.9 | G |
| Total lipid (fat) | 1.1 | G |
| Carbohydrate, by difference | 80.0 | G |
| Fiber, total dietary | 19.2 | G |
| Total Sugars | 0.43 | G |
| Cholesterol | 0 | MG |
| Thiamin | 0.03 | MG |
| Riboflavin | 0.07 | MG |
| Niacin | 4.2 | MG |
| Vitamin B-6 | 0.96 | MG |
| Folate, total | 5.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin E (alpha-tocopherol) | 35.6 | MG |
| Calcium, Ca | 27.0 | MG |
| Iron, Fe | 1.5 | MG |
| Magnesium, Mg | 86.0 | MG |
| Phosphorus, P | 229 | MG |
| Potassium, K | 553 | MG |
| Sodium, Na | 25.0 | MG |
| Zinc, Zn | 6.3 | MG |
| Copper, Cu | 0.07 | MG |
| Manganese, Mn | 0.94 | MG |
| Selenium, Se | 0.70 | UG |
| Energy | 1512 | kJ |
| Ash | 1.6 | G |
| Sucrose | 0 | G |
| Glucose | 0.43 | G |
| Fructose | 0 | G |
| Lactose | 0 | G |
| Maltose | 0 | G |
| Galactose | 0 | G |
| Starch | 39.5 | G |
| Pantothenic acid | 1.3 | MG |
| Folic acid | 0 | UG |
| Folate, food | 5.0 | UG |
| Folate, DFE | 5.0 | UG |
| Tocopherol, beta | 6.5 | MG |
| Tocopherol, gamma | 1.8 | MG |
| Tocopherol, delta | 1.3 | MG |
| Tocotrienol, alpha | 1.6 | MG |
| Tocotrienol, beta | 0 | MG |
| Tocotrienol, gamma | 0 | MG |
| Tocotrienol, delta | 0 | MG |
| Fatty acids, total saturated | 0.15 | G |
| SFA 4:0 | 0.005 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0.002 | G |
| SFA 12:0 | 0.002 | G |
| SFA 14:0 | 0.004 | G |
| SFA 15:0 | 0.001 | G |
| SFA 16:0 | 0.08 | G |
| SFA 17:0 | 0.005 | G |
| SFA 18:0 | 0.02 | G |
| SFA 20:0 | 0.006 | G |
| SFA 22:0 | 0.009 | G |
| SFA 24:0 | 0.01 | G |
| Fatty acids, total monounsaturated | 0.10 | G |
| MUFA 14:1 | 0 | G |
| MUFA 15:1 | 0 | G |
| MUFA 16:1 | 0.001 | G |
| MUFA 16:1 c | 0.001 | G |
| MUFA 17:1 | 0 | G |
| MUFA 18:1 | 0.09 | G |
| MUFA 18:1 c | 0.09 | G |
| MUFA 20:1 | 0.004 | G |
| MUFA 22:1 | 0.001 | G |
| MUFA 22:1 c | 0.001 | G |
| MUFA 24:1 c | 0 | G |
| Fatty acids, total polyunsaturated | 0.16 | G |
| PUFA 18:2 | 0.14 | G |
| PUFA 18:2 n-6 c,c | 0.14 | G |
| PUFA 18:2 CLAs | 0 | G |
| PUFA 18:3 | 0.009 | G |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.009 | G |
| PUFA 18:3 n-6 c,c,c | 0 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:2 n-6 c,c | 0.002 | G |
| PUFA 20:3 | 0.002 | G |
| PUFA 20:3 n-3 | 0 | G |
| PUFA 20:3 n-6 | 0.002 | G |
| PUFA 20:4 | 0 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:4 | 0.004 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Fatty acids, total trans | 0.01 | G |
| Fatty acids, total trans-monoenoic | 0.005 | G |
| TFA 16:1 t | 0 | G |
| TFA 18:1 t | 0.005 | G |
| TFA 22:1 t | 0 | G |
| TFA 18:2 t not further defined | 0.005 | G |
| Fatty acids, total trans-polyenoic | 0.005 | G |
| Stigmasterol | 4.0 | MG |
| Campesterol | 7.0 | MG |
| Beta-sitosterol | 35.0 | MG |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| oz (28.35g) | 102 | 2.2g | 0.3g | 22.7g |
Scaled from Wocas Oregon Yellow Pond Lily (klamath) (Dried Seeds)'s per-100g values using USDA portion data.
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Nutritionally Similar Foods
Based on protein, fat, carbs, fiber, and 11 other nutrients
Nutrient Highlights
- Wocas Oregon Yellow Pond Lily (klamath) (Dried Seeds) is a excellent source of Fiber (69% DV) — see top foods ranked by Fiber
- Wocas Oregon Yellow Pond Lily (klamath) (Dried Seeds) is a excellent source of Zinc (58% DV) — see top foods ranked by Zinc
- Wocas Oregon Yellow Pond Lily (klamath) (Dried Seeds) is a excellent source of Magnesium (20% DV) — see top foods ranked by Magnesium
- Wocas Oregon Yellow Pond Lily (klamath) (Dried Seeds) is a good source of Protein (16% DV) — see top foods ranked by Protein
- Wocas Oregon Yellow Pond Lily (klamath) (Dried Seeds) is a good source of Potassium (12% DV) — see top foods ranked by Potassium
Dietary Considerations
With 553mg of potassium per 100g, individuals on a renal diet should moderate their intake of Wocas Oregon Yellow Pond Lily (klamath) (Dried Seeds). See the Kidney Disease & Low-Potassium Diet guide for more.
Wocas Oregon Yellow Pond Lily (klamath) (Dried Seeds) is naturally low in sodium at 25mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
The high fiber (19.2g) and low fat profile makes Wocas Oregon Yellow Pond Lily (klamath) (Dried Seeds) a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.
The antioxidant content of Wocas Oregon Yellow Pond Lily (klamath) (Dried Seeds) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.
Rankings Among 8,262 USDA Foods
- Fiber: top 1% (#83 of 8,262)
- Zinc: top 6% (#496 of 8,262)
- Potassium: top 7% (#578 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 169826.
View on USDA FoodData Central →