Editing Flax (section)

=====Nutrition=====

{{nutritionalvalue | name=Flax seeds | kJ=2234| protein=18.29 g | fat=42.16 g | satfat=3.663 g | monofat=7.527 g | polyfat=28.730 g | omega3fat=22.8 g | omega6fat=5.9 g | carbs=28.88 g | fiber=27.3 g | | sugars=1.55 g | iron_mg=5.73 | calcium_mg=255 | magnesium_mg=392 | phosphorus_mg=642 | potassium_mg=813| zinc_mg=4.34 | vitC_mg=0.6 | pantothenic_mg=0.985 | vitB6_mg=0.473 | folate_ug=87 | thiamin_mg=1.644 | riboflavin_mg=0.161 | niacin_mg=3.08|water=7 g  | source_usda=1 | note=[https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients Link to USDA Database entry]}}

Flax seeds are 7% water, 18% [[protein (nutrient)|protein]], 29% [[carbohydrate]]s, and 42% [[fat]] (table). In {{convert|100|g}} as a reference amount, flax seeds provide 534 [[kilocalorie]]s and contain high levels (20% or more of the [[Daily Value]], DV) of protein, [[dietary fiber]], several [[B vitamins]], and [[dietary minerals]].<ref name=nd/><ref name=usda/> Flax seeds are especially rich in [[thiamine]], [[magnesium]], and [[phosphorus]] (DVs above 90%) (table).

As a percentage of total [[fat]], flax seeds contain 54% omega-3 fatty acids (mostly [[alpha-Linolenic acid|ALA]]), 18% [[omega-9 fatty acids]] ([[oleic acid]]), and 6% [[omega-6 fatty acids]] ([[linoleic acid]]); the seeds contain 9% [[saturated fat]], including 5% as [[palmitic acid]].<ref name="nd">{{Cite web |date=2015 |title=Nutrition facts for 100 g of flaxseeds |url=http://nutritiondata.self.com/facts/nut-and-seed-products/3163/2 |url-status=live |archive-url=https://web.archive.org/web/20101205075853/http://nutritiondata.self.com/facts/nut-and-seed-products/3163/2 |archive-date=5 December 2010 |publisher=Conde Nast for USDA National Nutrient Database, version SR-21}}</ref><ref name="usda">{{Cite web |date=2015 |title=Full Report (All Nutrients): 12220, Seeds, flaxseed per 100 g |url=http://ndb.nal.usda.gov/ndb/foods/show/3745?fg=&man=&lfacet=&count=&max=&sort=&qlookup=&offset=&format=Full&new=&measureby= |url-status=dead |archive-url=https://web.archive.org/web/20140920222846/http://ndb.nal.usda.gov/ndb/foods/show/3745?fg=&man=&lfacet=&count=&max=&sort=&qlookup=&offset=&format=Full&new=&measureby= |archive-date=20 September 2014 |publisher=USDA National Nutrient Database version SR-27}}</ref> Flax seed oil contains 53% 18:3 omega-3 fatty acids (mostly ALA) and 13% 18:2 omega-6 fatty acids.<ref name=nd/>