BNI™ 107.73f: Seeds, flaxseed (USDA)

dietBNI™ 107.73f: Seeds, flaxseed, USDA, 2012.

Flaxseeds (also known as linseeds).


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 18.3 73.2 12.9 20.0 113.7 28.4
Carbohydrate 28.9 115.6 20.3 55.0 312.7 78.2
Sugar 1.6 6.4 1.1 < 10.0 < 56.9 < 14.2
Fat 42.2 379.8 66.8 25.0 142.2 15.8
Saturated fat 3.7 33.3 5.9 < 10.0 < 56.9 < 6.3
Fiber 27.3 - 91.0 28.4 - 8.5
Sodium 0.030 - 1.5 < 28.4 - < 0.569
Misc -16.7 - - - - -31.5
Total 100.0 568.6 100.0 100.0 568.6 100.0
kJul - 2379.0 - - 2379.0 -
Nutritional balance (100g)
x (bad) Low in protein
x (bad) Extremely low in carbohydrate
(good) Very low in sugar
x (bad) Extremely high in fat
(good) Low in saturated fat
x (bad) Extremely high in fiber
(good) Extremely low in sodium
90% *
85% *
80% *
75% *
70% *
65% * *
60% * *
55% * *
50% * *
45% * *
40% * *
35% * *
30% * *
25% * *
20% * * *
15% * * * *
10% * * * *
5%   * * * *
mid p c f fb
max s sf na
5%   *
10%
15%   
20%
25%   
30%
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 28.0 grams )
grams per serving = 28.0 grams
*
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * * * *
kcal per serving = 159.2 kcal
Balance simulation for this food (serving size = 28.0 grams ) Original BNI 107.73
Reduce in next meal 2.9 g fiber Reduce BNI to 73.59
- 0.0 mg sodium -
Both reduce BNI to 73.59
- 0.0 excess kcal protein
- 0.0 excess kcal sugar
- 0.0 excess kcal other carbs
- 0.0 excess kcal saturated fat
Burn out 58.6 excess kcal other fats
Burn out a total of 58.6 kcal Reduce BNI to 70.94
Burn those kcal out doing… 1172 steps
or 19 minutes slow walking (~3.2km/h)
or 13 minutes fast walking (~5.6km/h)
or 6 minutes jogging (~8km/h)
or 12 minutes leisure cycling (<16km/h)
or 7 minutes swimming
or 5 minutes stair treadmill
Reduce kcal to 100.6 kcal per serving All reduce BNI to 36.80
100.6 kcal = energy for approximately 60 minutes (~ 1.0 hours)

Author

Jose D PEREZGONZALEZ (2013). Massey University, New Zealand (JDPerezgonzalezJDPerezgonzalez).


Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.


© Jose D. Pérezgonzález. All rights reserved.

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