Nuts & Seeds
ac..br, br..ch, ch..ch, co..gi, ha..pe, pe..se, su..wa
| pecans (raw) |
pine nuts (dried) |
pistachio nuts (dry roasted) |
pistachio nuts (raw) |
pumpkin/squash seed kernels (dried) |
pumpkin/squash seed kernels (roasted) |
pumpkin/squash seeds, whole (roasted) |
safflower seed kernels (dried) |
sesame seeds, whole (dried) |
sesame seeds, whole (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) | 691 | 673 | 567 | 562 | 559 | 574 | 446 | 517 | 573 | 565 |
| Protein (g) | 9.17 (18%) | 13.69 (27%) | 20.95 (42%) | 20.27 (41%) | 30.23 (60%) | 29.84 (60%) | 18.55 (37%) | 16.18 (32%) | 17.73 (35%) | 16.96 (34%) |
| Total Fat (g) | 71.97 (92%) | 68.37 (88%) | 44.82 (57%) | 45.39 (58%) | 49.05 (63%) | 49.05 (63%) | 19.40 (25%) | 38.45 (49%) | 49.67 (64%) | 48.00 (62%) |
| Total Carbohydrates (g) | 13.86 | 13.08 | 29.39 | 27.51 | 10.71 | 14.71 | 53.75 | 34.29 | 23.45 | 25.74 |
| Dietary Fiber (g) | 9.6 (34%) | 3.7 (13%) | 9.9 (35%) | 10.3 (37%) | 6.0 (21%) | 6.5 (23%) | 18.4 (66%) | - | 11.8 (42%) | 14.0 (50%) |
| Sugar (g) | 3.97 | 3.59 | 7.74 | 7.66 | 1.40 | 1.29 | - | - | 0.30 | - |
| Vitamins | ||||||||||
| Vitamin C (mg) | 1.1 (1%) | 0.8 (1%) | 3.0 (3%) | 5.6 (6%) | 1.9 (2%) | 1.8 (2%) | 0.3 | 0 | 0 | 0 |
| Thiamin (mg) | 0.660 (55%) | 0.364 (30%) | 0.695 (58%) | 0.870 (73%) | 0.273 (23%) | 0.070 (6%) | 0.034 (3%) | 1.163 (97%) | 0.791 (66%) | 0.803 (67%) |
| Riboflavin (mg) | 0.130 (10%) | 0.227 (17%) | 0.234 (18%) | 0.160 (12%) | 0.153 (12%) | 0.150 (12%) | 0.052 (4%) | 0.415 (32%) | 0.247 (19%) | 0.251 (19%) |
| Niacin (mg) | 1.167 (6%) | 4.387 (22%) | 1.373 (7%) | 1.300 (7%) | 4.987 (25%) | 4.430 (22%) | 0.286 (1%) | 2.284 (11%) | 4.515 (23%) | 4.581 (23%) |
| Pantothenic Acid (mcg) | 0.863 (17%) | 0.313 (6%) | 0.513 (10%) | 0.520 (10%) | 0.750 (15%) | 0.570 (11%) | 0.056 (1%) | 4.030 (81%) | 0.050 (1%) | 0.051 (1%) |
| Vitamin B6 (mg) | 0.210 (12%) | 0.094 (6%) | 1.122 (66%) | 1.700 (100%) | 0.143 (8%) | 0.100 (6%) | 0.037 (2%) | 1.170 (69%) | 0.790 (46%) | 0.802 (47%) |
| Folate (mcg) | 22 (6%) | 34 (9%) | 51 (13%) | 51 (13%) | 58 (15%) | 57 (14%) | 9 (2%) | 160 (40%) | 97 (24%) | 98 (25%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 56 (1%) | 29 (1%) | 259 (5%) | 415 (8%) | 16 | 8 | 62 (1%) | 50 (1%) | 9 | 9 |
| Vitamin E (mg) | 1.40 (5%) | 9.33 (31%) | 2.42 (8%) | 2.30 (8%) | 2.18 (7%) | 0.56 (2%) | - | - | 0.25 (1%) | - |
| Vitamin K (mcg) | 3.5 (3%) | 53.9 (45%) | 13.2 (11%) | - | 7.3 (6%) | 4.5 (4%) | - | - | 0 | - |
| Minerals | ||||||||||
| Calcium (mg) | 70 (5%) | 16 (1%) | 107 (8%) | 105 (8%) | 46 (4%) | 52 (4%) | 55 (4%) | 78 (6%) | 975 (75%) | 989 (76%) |
| Iron (mg) | 2.53 (14%) | 5.53 (31%) | 4.03 (22%) | 3.92 (22%) | 8.82 (49%) | 8.07 (45%) | 3.31 (18%) | 4.90 (27%) | 14.55 (81%) | 14.76 (82%) |
| Magnesium (mg) | 121 (30%) | 251 (63%) | 109 (27%) | 121 (30%) | 592 (148%) | 550 (138%) | 262 (66%) | 353 (88%) | 351 (88%) | 356 (89%) |
| Phosphorus (mg) | 277 (22%) | 575 (46%) | 469 (38%) | 490 (39%) | 1233 (99%) | 1174 (94%) | 92 (7%) | 644 (52%) | 629 (50%) | 638 (51%) |
| Potassium (mg) | 410 (9%) | 597 (13%) | 1007 (21%) | 1025 (22%) | 809 (17%) | 788 (17%) | 919 (20%) | 687 (15%) | 468 (10%) | 475 (10%) |
| Sodium (mg) | 0 | 2 | 6 | 1 | 7 | 18 (1%) | 18 (1%) | 3 | 11 | 11 |
| Zinc (mg) | 4.53 (41%) | 6.45 (59%) | 2.34 (21%) | 2.20 (20%) | 7.81 (71%) | 7.64 (69%) | 10.30 (94%) | 5.05 (46%) | 7.75 (70%) | 7.16 (65%) |
| Copper (mg) | 1.200 (133%) | 1.324 (147%) | 1.293 (144%) | 1.300 (144%) | 1.343 (149%) | 1.275 (142%) | 0.690 (77%) | 1.747 (194%) | 4.082 (454%) | 2.470 (274%) |
| Manganese (mg) | 4.500 (196%) | 8.802 (383%) | 1.243 (54%) | 1.200 (52%) | 4.543 (198%) | 4.490 (195%) | 0.496 (22%) | 2.014 (88%) | 2.460 (107%) | 2.496 (109%) |
| Selenium (mcg) | 3.8 (7%) | 0.7 (1%) | 10.0 (18%) | 7.0 (13%) | 9.4 (17%) | 9.4 (17%) | - | - | 34.4 (63%) | 34.4 (63%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 6.180 (31%) | 4.899 (24%) | 5.456 (27%) | 5.556 (28%) | 8.659 (43%) | 8.544 (43%) | 3.670 (18%) | 3.682 (18%) | 6.957 (35%) | 6.722 (34%) |
| Monounsaturated Fat (g) | 40.801 | 18.764 | 23.676 | 23.820 | 16.242 | 15.734 | 6.032 | 4.848 | 18.759 | 18.127 |
| Polyunsaturated Fat (g) | 21.614 | 34.071 | 13.448 | 13.744 | 20.976 | 19.856 | 8.844 | 28.223 | 21.773 | 21.039 |
All roasted nuts and seeds in this table are without added salt.
