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Pan-Indian · Snack

Roasted seed and nut mix

Sunflower, flax and pumpkin seeds with almonds

Energy
167 kcal
Protein
6.88 g
Fibre
3.97 g
Time
8 min

Per serving, 30.2 g.1 Good for snack.

One serving gives you

Nutrition facts

One serving, 30.2 g. Percentages are of the daily target for a woman of 30, lightly active.2

Energy

  • Energy167 kcal9%

Carbohydrates

  • Carbohydrate2.31 g<1%
  • Fibre3.97 g16%
  • Soluble fibre0.77 g

Fats

  • Fat14.9 g30%
  • Saturated fat limit1.71 g9% of limit
  • Monounsaturated fat6 g
  • Polyunsaturated fat5.84 g
  • Omega-65.03 g64%
  • Omega-30.79 g80%
  • EPA + DHA0 mg
  • Cholesterol limit0 mg

Protein and amino acids

  • Protein6.88 g14%
  • Histidine163 mg27%
  • Isoleucine267 mg22%
  • Leucine448 mg19%
  • Lysine245 mg23%
  • Methionine + cystine174 mg29%
  • Phenylalanine + tyrosine563 mg67%
  • Threonine225 mg54%
  • Tryptophan97.1 mg46%
  • Valine343 mg44%

Vitamins

  • Vitamin A0.07 µg<1%
  • Vitamin B10.1 mg7%
  • Vitamin B20.05 mg2%
  • Vitamin B30.82 mg7%
  • Vitamin B50.22 mg4%
  • Vitamin B60.12 mg6%
  • BiotinNot in the source data
  • Folate19.6 µg9%
  • Vitamin B120 µg0%
  • Vitamin C0.2 mg<1%
  • Vitamin D0 µg0%
  • Vitamin E4.68 mg62%
  • Vitamin K3.16 µg6%

Minerals

  • Calcium51.9 mg5%
  • ChromiumNot in the source data
  • Copper0.51 mg30%
  • IodineNot in the source data
  • Iron1.86 mg6%
  • Magnesium126 mg34%
  • Manganese0.87 mg22%
  • MolybdenumNot in the source data
  • Phosphorus220 mg22%
  • Potassium203 mg6%
  • Selenium3.79 µg9%
  • Sodium limit80.3 mg4% of limit
  • Zinc1.79 mg14%

Ingredients

Weighed raw, for one serving. Telugu name after each.

5 ingredients

  • Sunflower seeds proddu tirugudu ginjalu9 g
  • Linseeds avise ginjalu6 g
  • Pumpkin seeds, raw gummadi ginjalu7.5 g
  • Almond badam7.5 g
  • Iodized salt (table salt) uppu0.2 g

Method

About 8 minutes.

  1. 1

    Dry-roast 9 g sunflower seeds, 6 g flaxseeds, 7.5 g pumpkin seeds and 7.5 g almonds for 4 minutes and season with a pinch of salt.

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