Nuts & Seeds
ac..br, br..ch, ch..ch, co..gi, ha..pe, pe..se, su..wa
| acorns (dried) |
acorns (raw) |
almonds (blanched) |
almonds (dry roasted) |
almonds (oil roasted) |
almonds (raw) |
beechnuts (dried) |
brazil nuts (dried) |
breadfruit seeds (boiled) |
breadfruit seeds (raw) |
|
| Serving Size | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g |
| Macronutrients | ||||||||||
| Calories (kcal) | 509 | 387 | 590 | 595 | 607 | 575 | 576 | 656 | 168 | 191 |
| Protein (g) | 8.10 (16%) | 6.15 (12%) | 21.40 (43%) | 21.06 (42%) | 21.23 (42%) | 21.22 (42%) | 6.20 (12%) | 14.32 (29%) | 5.30 (11%) | 7.40 (15%) |
| Total Fat (g) | 31.41 (40%) | 23.86 (31%) | 52.52 (67%) | 52.05 (67%) | 55.17 (71%) | 49.42 (63%) | 50.00 (64%) | 66.43 (85%) | 2.30 (3%) | 5.59 (7%) |
| Total Carbohydrates (g) | 53.66 | 40.75 | 18.67 | 21.20 | 17.68 | 21.67 | 33.50 | 12.27 | 32.00 | 29.24 |
| Dietary Fiber (g) | - | - | 9.9 (35%) | 10.9 (39%) | 10.5 (38%) | 12.2 (44%) | - | 7.5 (27%) | 4.8 (17%) | 5.2 (19%) |
| Sugar (g) | - | - | 4.63 | 4.93 | 4.55 | 3.89 | - | 2.33 | - | - |
| Vitamins | ||||||||||
| Vitamin C (mg) | 0 | 0 | 0 | 0 | 0 | 0 | 15.5 (17%) | 0.7 (1%) | 6.1 (7%) | 6.6 (7%) |
| Thiamin (mg) | 0.149 (12%) | 0.112 (9%) | 0.191 (16%) | 0.084 (7%) | 0.092 (8%) | 0.211 (18%) | 0.304 (25%) | 0.617 (51%) | 0.290 (24%) | 0.482 (40%) |
| Riboflavin (mg) | 0.154 (12%) | 0.118 (9%) | 0.711 (55%) | 0.967 (74%) | 0.781 (60%) | 1.014 (78%) | 0.371 (29%) | 0.035 (3%) | 0.170 (13%) | 0.301 (23%) |
| Niacin (mg) | 2.406 (12%) | 1.827 (9%) | 3.500 (18%) | 3.553 (18%) | 3.665 (18%) | 3.385 (17%) | 0.877 (4%) | 0.295 (1%) | 5.300 (27%) | 0.438 (2%) |
| Pantothenic Acid (mg) | 0.940 (19%) | 0.715 (14%) | 0.314 (6%) | 0.322 (6%) | 0.229 (5%) | 0.469 (9%) | 0.925 (19%) | 0.184 (4%) | 0.816 (16%) | 0.877 (18%) |
| Vitamin B6 (mg) | 0.695 (41%) | 0.528 (31%) | 0.115 (7%) | 0.127 (7%) | 0.118 (7%) | 0.143 (8%) | 0.684 (40%) | 0.101 (6%) | 0.298 (18%) | 0.320 (19%) |
| Folate (mcg) | 115 (29%) | 87 (22%) | 49 (12%) | 53 (13%) | 27 (7%) | 50 (13%) | 113 (28%) | 22 (6%) | 49 (12%) | 53 (13%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 0 | 39 (1%) | 7 | 1 | 0 | 1 | 0 | 0 | 238 (5%) | 256 (5%) |
| Vitamin E (mg) | - | - | 23.75 (79%) | 23.80 (79%) | 25.97 (87%) | 26.22 (87%) | - | 5.73 (19%) | - | - |
| Vitamin K (mcg) | - | - | 0 | 0 | 0 | 0 | - | 0 | - | - |
| Minerals | ||||||||||
| Calcium (mg) | 54 (4%) | 41 (3%) | 236 (18%) | 267 (21%) | 291 (22%) | 264 (20%) | 1 | 160 (12%) | 61 (5%) | 36 (3%) |
| Iron (mg) | 1.04 (6%) | 0.79 (4%) | 3.28 (18%) | 3.83 (21%) | 3.68 (20%) | 3.72 (21%) | 2.46 (14%) | 2.43 (14%) | 0.60 (3%) | 3.67 (20%) |
| Magnesium (mg) | 82 (21%) | 62 (16%) | 268 (67%) | 281 (70%) | 274 (69%) | 268 (67%) | 0 | 376 (94%) | 50 (13%) | 54 (14%) |
| Phosphorus (mg) | 103 (8%) | 79 (6%) | 481 (38%) | 470 (38%) | 466 (37%) | 484 (39%) | 0 | 725 (58%) | 124 (10%) | 175 (14%) |
| Potassium (mg) | 709 (15%) | 539 (11%) | 659 (14%) | 712 (15%) | 699 (15%) | 705 (15%) | 1017 (22%) | 659 (14%) | 875 (19%) | 941 (20%) |
| Sodium (mg) | 0 | 0 | 19 (1%) | 3 | 1 | 1 | 38 (2%) | 3 | 23 (1%) | 25 (1%) |
| Zinc (mg) | 0.67 (6%) | 0.51 (5%) | 2.97 (27%) | 3.30 (30%) | 3.07 (28%) | 3.08 (28%) | 0.36 (3%) | 4.06 (37%) | 0.83 (8%) | 0.90 (8%) |
| Copper (mg) | 0.818 (91%) | 0.621 (69%) | 1.027 (114%) | 1.110 (123%) | 0.955 (106%) | 0.996 (111%) | 0.670 (74%) | 1.743 (194%) | 1.069 (119%) | 1.148 (128%) |
| Manganese (mg) | 1.363 (59%) | 1.337 (58%) | 1.835 (80%) | 2.314 (101%) | 2.460 (107%) | 2.285 (99%) | 1.341 (58%) | 1.223 (53%) | 0.132 (6%) | 0.142 (6%) |
| Selenium (mcg) | - | - | 3.2 (6%) | 2.3 (4%) | 2.8 (5%) | 2.5 (5%) | - | 1917.0 (3485%) | - | - |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 4.084 (20%) | 3.102 (16%) | 3.953 (20%) | 4.030 (20%) | 4.208 (21%) | 3.731 (19%) | 5.719 (29%) | 15.137 (76%) | 0.621 (3%) | 1.509 (8%) |
| Monounsaturated Fat (g) | 19.896 | 15.109 | 33.415 | 32.383 | 34.793 | 30.889 | 21.892 | 24.548 | 0.293 | 0.712 |
| Polyunsaturated Fat (g) | 6.052 | 4.596 | 12.368 | 12.995 | 13.519 | 12.070 | 20.089 | 20.577 | 1.225 | 2.977 |
All roasted nuts and seeds in this table are without added salt.
