Food Nutrition Facts:
Wocas, dried seeds, Oregon, yellow pond lily (Klamath)

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Food Description:
(fdcid: 169826)
 Wocas, dried seeds, Oregon, yellow pond lily (Klamath)
Scientific Name: Nuphar lutea
Food Category: American Indian/Alaska Native Foods
Food Portion    
Daily Value Age Group    
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Nutrition Facts
1 servings per container
Serving Size gram (100g)
Amount per serving
Calories 		361
% Daily Value*
Total Fat 1.07g 1.4%
Saturated Fat 0.15g 0.7%
Trans Fat 0.01g
Cholesterol 0mg 0%
Sodium 25mg 1.1%
Total Carbohydrate 80.02g 29.1%
Dietary Fiber 19.2g 68.6%
Total Sugars 0.43g
Includes 0g Added Sugars 0%
Protein 7.9g 15.8%
Vitamin D 0mcg 0%
Calcium 27mg 2.1%
Iron 1.47mg 8.2%
Potassium 553mg 11.8%
Vitamin A 0mcg 0%
Vitamin C 0mg 0%
Thiamin 0.03mg 2.5%
Riboflavin 0.07mg 5.4%
Niacin 4.19mg 26.2%
Vitamin B6 0.96mg 56.3%
Folate 5mcg DFE 1.2%
Phosphorus 229mg 18.3%
Magnesium 86mg 20.5%
Zinc 6.33mg 57.5%
* The % Daily Value (DV) 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.
 
Nutrition Highlights
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
Calories & Sources (361 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 80.02 320.08 88.6% 45-65%
Protein 7.9 31.60 8.7% 10-35%
Total Fat 1.07 9.63 2.7% 20-35%
1 Calories Calculation General Formula:
carbohydrate x 4 + protein x 4 + fat x 9
2 Expert recommended calories range from this source

Top Beneficial Nutrients
Nutrient Amount DV%
Fiber, total dietary 19.2 g 68.57%
Protein 7.9 g 15.80%
Potassium, K 553 mg 11.77%

Potential Health Risk Nutrients
Nutrient Amount DV%
Fatty acids, total trans 0.01 g N/A

Other Top Beneficial Nutrients
Nutrient Amount DV%
Vitamin E (alpha-tocopherol) 35.64 mg 237.60%
Zinc, Zn 6.33 mg 57.55%
Vitamin B6 0.957 mg 56.29%
Manganese, Mn 0.937 mg 40.74%
Niacin (Vitamin B3) 4.19 mg 26.19%
Pantothenic acid (Vitamin B5) 1.3 mg 26.00%
Magnesium, Mg 86 mg 20.48%
Phosphorus, P 229 mg 18.32%


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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Water 9.36 g
Energy 361 kcal 18.05% 2,000 kcal
Energy 1512 kJ
Protein 7.9 g 15.80% 50 g
Total lipid (fat) 1.07 g 1.37% 78 g
Ash 1.65 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Calcium, Ca 27 mg 2.08% 1,300 mg
Iron, Fe 1.47 mg 8.17% 18 mg
Magnesium, Mg 86 mg 20.48% 420 mg
Phosphorus, P 229 mg 18.32% 1,250 mg
Potassium, K 553 mg 11.77% 4,700 mg
Sodium, Na 25 mg 1.09% 2,300 mg
Zinc, Zn 6.33 mg 57.55% 11 mg
Copper, Cu 0.073 mg 8.11% 0.9 mg
Manganese, Mn 0.937 mg 40.74% 2.3 mg
Selenium, Se 0.7 µg 1.27% 55 µg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Thiamin (Vitamin B1) 0.03 mg 2.50% 1.2 mg
Riboflavin (Vitamin B2) 0.07 mg 5.38% 1.3 mg
Niacin (Vitamin B3) 4.19 mg 26.19% 16 mg
Pantothenic acid (Vitamin B5) 1.3 mg 26.00% 5 mg
Vitamin B6 0.957 mg 56.29% 1.7 mg
Folate, total (Vitamin B9) 5 µg 1.25% 400 µg
Folic acid 0 µg
Folate, food 5 µg 1.25% 400 µg
Folate, DFE 5 µg 1.25% 400 µg
Vitamin B12 0 µg 0.00% 2.4 µg
Vitamin E (alpha-tocopherol) 35.64 mg 237.60% 15 mg
Tocopherol, beta 6.49 mg
Tocopherol, gamma 1.8 mg
Tocopherol, delta 1.3 mg
Tocotrienol, alpha 1.59 mg
Tocotrienol, beta 0 mg
Tocotrienol, gamma 0 mg
Tocotrienol, delta 0 mg


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Proteins and Amino Acids Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Alcohol, ethyl 0 g
Caffeine 0 mg
Theobromine 0 mg

Carbohydrates and Sugar Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Carbohydrate, by difference 80.02 g 29.10% 275 g
Fiber, total dietary 19.2 g 68.57% 28 g
Total Sugars 0.43 g 0.86% 50 g
Sucrose 0 g
Glucose 0.43 g
Fructose 0 g
Lactose 0 g
Maltose 0 g
Galactose 0 g
Starch 39.5 g

Fats and Fatty Acids (Lipids) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Fatty acids, total saturated 0.147 g 0.73% 20 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 0.083 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 0.1 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 0.094 g
MUFA 18:1 c 0.089 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 0.161 g
PUFA 18:2 0.144 g
PUFA 18:2 n-6 c,c 0.139 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
Cholesterol 0 mg 0.00% 300 mg

Others Nutrients Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Stigmasterol 4 mg
Campesterol 7 mg
Beta-sitosterol 35 mg



USDA FoodData Central Food nutrition facts is fetched from U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Dietary Reference Intakes The Dietary Reference Intakes data is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
Nutrition Facts Label Nutrition Daily Values on the Nutrition Facts Label is based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
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