Wocas (dried seeds, oregon, yellow pond lily (klamath)) nutrition facts

Nuphar lutea

100 grams of wocas, dried seeds, oregon, yellow pond lily (klamath) contain 361 calories, 7.9 g of protein, 80 g of carbohydrates and 1.1 g of fat. It is an excellent source of vitamin E (237% DV), dietary fiber (69% DV), zinc (58% DV) and vitamin B6 (56% DV). Most of its calories (89%) come from carbs. It is high in fiber.

Nutrition Facts
Calories361
% Daily Value*
Total fat 1.07 g1%
Saturated fat 0.15 g1%
Trans fat 0.01 g
Cholesterol 0 mg0%
Sodium 25 mg1%
Total carbohydrate 80 g29%
Dietary fiber 19.2 g69%
Total sugars 0.43 g
Protein 7.9 g16%
Calcium 27 mg2%
Iron 1.47 mg8%
Potassium 553 mg12%

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calorie breakdown

Protein 9%Carbs 89%Fat 3%
361calories
7.9 gprotein
80 gcarbs
1.07 gfat

Values shown for 100 g.

Rich in

  • Vitamin E237%
  • Dietary fiber69%
  • Zinc58%
  • Vitamin B656%
  • Manganese41%
  • Niacin (B3)26%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin E35.6 mg237%
Thiamin (B1)0.03 mg3%
Riboflavin (B2)0.07 mg5%
Niacin (B3)4.19 mg26%
Pantothenic acid (B5)1.3 mg26%
Vitamin B60.96 mg56%
Folate5 µg1%
Vitamin B120 µg0%

Minerals

NutrientAmount% DV
Calcium27 mg2%
Iron1.47 mg8%
Potassium553 mg12%
Magnesium86 mg20%
Phosphorus229 mg18%
Zinc6.33 mg58%
Copper0.07 mg8%
Manganese0.94 mg41%
Selenium0.7 µg1%

Fats

NutrientAmount% DV
Saturated fat0.15 g1%
Trans fat0.01 g-
Monounsaturated fat0.1 g-
Polyunsaturated fat0.16 g-

Other

NutrientAmount% DV
Water9.36 g-
Caffeine0 mg-
Alcohol0 g-

How it compares to other american indian/alaska native foods

Per 100 gWocas (dried seeds, oregon, yellow pond lily (klamath))Category averageDifference
Calories361209+73%
Protein7.9 g16 g-51%
Total carbohydrate80 g11.3 g+611%
Total fat1.07 g11.1 g-90%
Dietary fiber19.2 g4.17 g+360%
Total sugars0.43 g2.7 g-84%
Sodium25 mg160 mg-84%

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Source: USDA FoodData Central, SR Legacy, FDC ID 169826. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.