Nuts & Seeds
ac..br, br..ch, ch..ch, co..gi, ha..pe, pe..se, su..wa
| hazelnuts, filberts (blanched) |
hazelnuts, filberts (raw) |
hazelnuts, filberts (dry roasted) |
hickory nuts (dried) |
lotus seeds (dried) |
lotus seeds (raw) |
macadamia nuts (dry roasted) |
macadamia nuts (raw) |
pecans (dry roasted) |
pecans (oil roasted) |
|
| 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) | 629 | 628 | 646 | 657 | 332 | 89 | 718 | 718 | 710 | 715 |
| Protein (g) | 13.70 (27%) | 14.95 (30%) | 15.03 (30%) | 12.72 (25%) | 15.41 (31%) | 4.13 (8%) | 7.79 (16%) | 7.91 (16%) | 9.50 (19%) | 9.20 (18%) |
| Total Fat (g) | 61.15 (78%) | 60.75 (78%) | 62.40 (80%) | 64.37 (83%) | 1.97 (3%) | 0.53 (1%) | 76.08 (98%) | 75.77 (97%) | 74.27 (95%) | 75.23 (96%) |
| Total Carbohydrates (g) | 17.00 | 16.70 | 17.60 | 18.25 | 64.47 | 17.28 | 13.38 | 13.82 | 13.55 | 13.01 |
| Dietary Fiber (g) | 11.0 (39%) | 9.7 (35%) | 9.4 (34%) | 6.4 (23%) | - | - | 8.0 (29%) | 8.6 (31%) | 9.4 (34%) | 9.5 (34%) |
| Sugar (g) | 3.49 | 4.34 | 4.89 | - | - | - | 4.14 | 4.57 | 4.06 | 3.97 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 2.0 (2%) | 6.3 (7%) | 3.8 (4%) | 2.0 (2%) | 0 | 0 | 0.7 (1%) | 1.2 (1%) | 0.7 (1%) | 0.7 (1%) |
| Thiamin (mg) | 0.475 (40%) | 0.643 (54%) | 0.338 (28%) | 0.867 (72%) | 0.640 (53%) | 0.171 (14%) | 0.710 (59%) | 1.195 (100%) | 0.450 (38%) | 0.473 (39%) |
| Riboflavin (mg) | 0.110 (8%) | 0.113 (9%) | 0.123 (9%) | 0.131 (10%) | 0.150 (12%) | 0.040 (3%) | 0.087 (7%) | 0.162 (12%) | 0.107 (8%) | 0.110 (8%) |
| Niacin (mg) | 1.550 (8%) | 1.800 (9%) | 2.050 (10%) | 0.907 (5%) | 1.600 (8%) | 0.429 (2%) | 2.274 (11%) | 2.473 (12%) | 1.167 (6%) | 1.200 (6%) |
| Pantothenic Acid (mcg) | 0.815 (16%) | 0.918 (18%) | 0.923 (18%) | 1.746 (35%) | 0.851 (17%) | 0.228 (5%) | 0.603 (12%) | 0.758 (15%) | 0.703 (14%) | 0.737 (15%) |
| Vitamin B6 (mg) | 0.585 (34%) | 0.563 (33%) | 0.620 (36%) | 0.192 (11%) | 0.629 (37%) | 0.168 (10%) | 0.359 (21%) | 0.275 (16%) | 0.187 (11%) | 0.187 (11%) |
| Folate (mcg) | 78 (20%) | 113 (28%) | 88 (22%) | 40 (10%) | 104 (26%) | 28 (7%) | 10 (3%) | 11 (3%) | 16 (4%) | 15 (4%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 40 (1%) | 20 | 61 (1%) | 131 (3%) | 50 (1%) | 13 | 0 | 0 | 140 (3%) | 104 (2%) |
| Vitamin E (mg) | 17.50 (58%) | 15.03 (50%) | 15.28 (51%) | - | - | - | 0.57 (2%) | 0.54 (2%) | 1.30 (4%) | 2.53 (8%) |
| Vitamin K (mcg) | - | 14.2 (12%) | - | - | - | - | 0 | - | - | - |
| Minerals | ||||||||||
| Calcium (mg) | 149 (11%) | 114 (9%) | 123 (9%) | 61 (5%) | 163 (13%) | 44 (3%) | 70 (5%) | 85 (7%) | 72 (6%) | 67 (5%) |
| Iron (mg) | 3.30 (18%) | 4.70 (26%) | 4.38 (24%) | 2.12 (12%) | 3.53 (20%) | 0.95 (5%) | 2.65 (15%) | 3.69 (21%) | 2.80 (16%) | 2.47 (14%) |
| Magnesium (mg) | 160 (40%) | 163 (41%) | 173 (43%) | 173 (43%) | 210 (53%) | 56 (14%) | 118 (30%) | 130 (33%) | 132 (33%) | 121 (30%) |
| Phosphorus (mg) | 310 (25%) | 290 (23%) | 310 (25%) | 336 (27%) | 626 (50%) | 168 (13%) | 198 (16%) | 188 (15%) | 293 (23%) | 263 (21%) |
| Potassium (mg) | 658 (14%) | 680 (14%) | 755 (16%) | 436 (9%) | 1368 (29%) | 367 (8%) | 363 (8%) | 368 (8%) | 424 (9%) | 392 (8%) |
| Sodium (mg) | 0 | 0 | 0 | 1 | 5 | 1 | 4 | 5 | 1 | 1 |
| Zinc (mg) | 2.20 (20%) | 2.45 (22%) | 2.50 (23%) | 4.31 (39%) | 1.05 (10%) | 0.28 (3%) | 1.29 (12%) | 1.30 (12%) | 5.07 (46%) | 4.47 (41%) |
| Copper (mg) | 1.600 (178%) | 1.725 (192%) | 1.750 (194%) | 0.738 (82%) | 0.350 (39%) | 0.094 (10%) | 0.570 (63%) | 0.756 (84%) | 1.167 (130%) | 1.200 (133%) |
| Manganese (mg) | 12.650 (550%) | 6.175 (268%) | 5.550 (241%) | 4.610 (200%) | 2.318 (101%) | 0.621 (27%) | 3.036 (132%) | 4.131 (180%) | 3.933 (171%) | 3.700 (161%) |
| Selenium (mcg) | 4.1 (7%) | 2.4 (4%) | 4.1 (7%) | 8.1 (15%) | - | - | 11.7 (21%) | 3.6 (7%) | 4.0 (7%) | 6.0 (11%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 4.669 (23%) | 4.464 (22%) | 4.511 (23%) | 7.038 (35%) | 0.330 (2%) | 0.088 | 11.947 (60%) | 12.061 (60%) | 6.283 (31%) | 7.238 (36%) |
| Monounsaturated Fat (g) | 48.192 | 45.652 | 46.608 | 32.611 | 0.388 | 0.104 | 59.275 | 58.877 | 43.957 | 40.970 |
| Polyunsaturated Fat (g) | 5.558 | 7.920 | 8.463 | 21.886 | 1.166 | 0.312 | 1.498 | 1.502 | 20.572 | 23.584 |
All roasted nuts and seeds in this table are without added salt.
