Nuts & Seeds
ac..br, br..ch, ch..ch, co..gi, ha..pe, pe..se, su..wa
| sunflower seed kernels (dried) |
sunflower seed kernels (dry roasted) |
sunflower seed kernels (oil roasted) |
sunflower seed kernels (toasted) |
walnuts, black (dried) |
walnuts, english | watermelon seed kernels (dried) |
|
| Serving Size | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g |
| Macronutrients | |||||||
| Calories (kcal) | 584 | 582 | 592 | 619 | 618 | 654 | 557 |
| Protein (g) | 20.78 (42%) | 19.33 (39%) | 20.06 (40%) | 17.21 (34%) | 24.06 (48%) | 15.23 (30%) | 28.33 (57%) |
| Total Fat (g) | 51.46 (66%) | 49.80 (64%) | 51.30 (66%) | 56.80 (73%) | 59.00 (76%) | 65.21 (84%) | 47.37 (61%) |
| Total Carbohydrates (g) | 20.00 | 24.07 | 22.89 | 20.59 | 9.91 | 13.71 | 15.31 |
| Dietary Fiber (g) | 8.6 (31%) | 11.1 (40%) | 10.6 (38%) | 11.5 (41%) | 6.8 (24%) | 6.7 (24%) | - |
| Sugar (g) | 2.62 | 2.73 | 3.11 | - | 1.10 | 2.61 | - |
| Vitamins | |||||||
| Vitamin C (mg) | 1.4 (2%) | 1.4 (2%) | 1.1 (1%) | 1.4 (2%) | 1.7 (2%) | 1.3 (1%) | 0 |
| Thiamin (mg) | 1.480 (123%) | 0.106 (9%) | 0.320 (27%) | 0.325 (27%) | 0.057 (5%) | 0.341 (28%) | 0.190 (16%) |
| Riboflavin (mg) | 0.355 (27%) | 0.246 (19%) | 0.280 (22%) | 0.285 (22%) | 0.130 (10%) | 0.150 (12%) | 0.145 (11%) |
| Niacin (mg) | 8.335 (42%) | 7.042 (35%) | 4.130 (21%) | 4.198 (21%) | 0.470 (2%) | 1.125 (6%) | 3.550 (18%) |
| Pantothenic Acid (mcg) | 1.130 (23%) | 7.042 (141%) | 6.942 (139%) | 7.056 (141%) | 1.660 (33%) | 0.570 (11%) | 0.346 (7%) |
| Vitamin B6 (mg) | 1.345 (79%) | 0.804 (47%) | 0.792 (47%) | 0.805 (47%) | 0.583 (34%) | 0.537 (32%) | 0.089 (5%) |
| Folate (mcg) | 227 (57%) | 237 (59%) | 234 (59%) | 238 (60%) | 31 (8%) | 98 (25%) | 58 (15%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 50 (1%) | 9 | 9 | 0 | 40 (1%) | 20 | 0 |
| Vitamin E (mg) | 35.17 (117%) | 26.10 (87%) | 36.33 (121%) | - | 1.80 (6%) | 0.70 (2%) | - |
| Vitamin K (mcg) | 0 | 2.7 (2%) | 3.1 (3%) | - | 2.7 (2%) | 2.7 (2%) | - |
| Minerals | |||||||
| Calcium (mg) | 78 (6%) | 70 (5%) | 87 (7%) | 57 (4%) | 61 (5%) | 98 (8%) | 54 (4%) |
| Iron (mg) | 5.25 (29%) | 3.80 (21%) | 4.28 (24%) | 6.81 (38%) | 3.12 (17%) | 2.91 (16%) | 7.28 (40%) |
| Magnesium (mg) | 325 (81%) | 129 (32%) | 127 (32%) | 129 (32%) | 201 (50%) | 158 (40%) | 515 (129%) |
| Phosphorus (mg) | 660 (53%) | 1155 (92%) | 1139 (91%) | 1158 (93%) | 513 (41%) | 346 (28%) | 755 (60%) |
| Potassium (mg) | 645 (14%) | 850 (18%) | 483 (10%) | 491 (10%) | 523 (11%) | 441 (9%) | 648 (14%) |
| Sodium (mg) | 9 | 3 | 3 | 3 | 2 | 2 | 99 (4%) |
| Zinc (mg) | 5.00 (45%) | 5.29 (48%) | 5.21 (47%) | 5.30 (48%) | 3.37 (31%) | 3.09 (28%) | 10.24 (93%) |
| Copper (mg) | 1.800 (200%) | 1.830 (203%) | 1.804 (200%) | 1.834 (204%) | 1.360 (151%) | 1.586 (176%) | 0.686 (76%) |
| Manganese (mg) | 1.950 (85%) | 2.110 (92%) | 2.080 (90%) | 2.114 (92%) | 3.896 (169%) | 3.414 (148%) | 1.614 (70%) |
| Selenium (mcg) | 53.0 (96%) | 79.3 (144%) | 78.2 (142%) | - | 17.0 (31%) | 4.9 (9%) | - |
| Fatty Acids | |||||||
| Saturated Fat (g) | 4.455 (22%) | 5.219 (26%) | 7.068 (35%) | 5.953 (30%) | 3.368 (17%) | 6.126 (31%) | 9.779 (49%) |
| Monounsaturated Fat (g) | 18.528 | 9.505 | 8.063 | 10.841 | 15.004 | 8.933 | 7.407 |
| Polyunsaturated Fat (g) | 23.137 | 32.884 | 34.294 | 37.507 | 35.077 | 47.174 | 28.094 |
All roasted nuts and seeds in this table are without added salt.
