Nuts & Seeds
ac..br, bu..gi, ha..pi, pu..wa
| hazelnuts, filberts (raw) |
hazelnuts, filberts (roasted) |
hickory nuts (dried) |
lotus seeds (dried) |
lotus seeds (raw) |
macadamia nuts (raw) |
macadamia nuts (roasted) |
pecans (raw) |
pecans (roasted) |
pine nuts (dried) |
|
| Serving Size | 1 oz (28.35g) | 1 oz (28.35g) | 1 oz (28.35g) | 1 oz (28.35g) | 1 oz (28.35g) | 1 oz (28.35g) | 1 oz (28.35g) | 1 oz (28.35g) | 1 oz (28.35g) | 1 oz (28.35g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 178 | 183 | 186 | 94 | 25 | 204 | 204 | 196 | 201 | 191 |
| Protein (g) | 4.24 (8%) | 4.26 (9%) | 3.61 (7%) | 4.37 (9%) | 1.17 (2%) | 2.24 (4%) | 2.21 (4%) | 2.60 (5%) | 2.69 (5%) | 3.88 (8%) |
| Total Fat (g) | 17.22 (26%) | 17.69 (27%) | 18.25 (28%) | 0.56 (1%) | 0.15 | 21.48 (33%) | 21.57 (33%) | 20.40 (31%) | 21.06 (32%) | 19.38 (30%) |
| Total Carbohydrates (g) | 4.73 | 4.99 | 5.1 | 18.28 | 4.90 | 3.92 | 3.79 | 3.93 | 3.84 | 3.71 |
| Dietary Fiber (g) | 2.7 (11%) | 2.7 (11%) | 1.8 (7%) | - | - | 2.4 (10%) | 2.3 (9%) | 2.7 (11%) | 2.7 (11%) | 1.0 (4%) |
| Sugar (g) | 1.23 | 1.39 | - | - | - | 1.30 | 1.17 | 1.13 | 1.15 | 1.02 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 1.8 (3%) | 1.1 (2%) | 0.6 (1%) | 0 | 0 | 0.3 (1%) | 0.2 | 0.3 (1%) | 0.2 | 0.2 |
| Thiamin (mg) | 0.182 (12%) | 0.096 (6%) | 0.246 (16%) | 0.181 (12%) | 0.048 (3%) | 0.339 (23%) | 0.201 (13%) | 0.187 (12%) | 0.128 (9%) | 0.103 (7%) |
| Riboflavin (mg) | 0.032 (2%) | 0.035 (2%) | 0.037 (2%) | 0.043 (3%) | 0.011 (1%) | 0.046 (3%) | 0.025 (1%) | 0.037 (2%) | 0.030 (2%) | 0.064 (4%) |
| Niacin (mg) | 0.510 (3%) | 0.581 (3%) | 0.257 (1%) | 0.454 (2%) | 0.122 (1%) | 0.701 (4%) | 0.645 (3%) | 0.331 (2%) | 0.331 (2%) | 1.244 (6%) |
| Pantothenic Acid (mcg) | 0.260 (3%) | 0.262 (3%) | 0.495 (5%) | 0.241 (2%) | 0.065 (1%) | 0.215 (2%) | 0.171 (2%) | 0.245 (2%) | 0.199 (2%) | 0.089 (1%) |
| Vitamin B6 (mg) | 0.160 (8%) | 0.176 (9%) | 0.054 (3%) | 0.178 (9%) | 0.048 (2%) | 0.078 (4%) | 0.102 (5%) | 0.060 (3%) | 0.053 (3%) | 0.027 (1%) |
| Folate (mcg) | 32 (8%) | 25 (6%) | 11 (3%) | 29 (7%) | 8 (2%) | 3 (1%) | 3 (1%) | 6 (2%) | 5 (1%) | 10 (3%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 6 | 17 | 37 (1%) | 14 | 4 | 0 | 0 | 16 | 40 (1%) | 8 |
| Vitamin E (mg) | 4.26 (14%) | 4.33 (14%) | - | - | - | 0.15 (1%) | 0.16 (1%) | 0.40 (1%) | 0.37 (1%) | 2.65 (9%) |
| Vitamin K (mcg) | 4.0 (5%) | 0.09 | - | - | - | - | - | 1.0 (1%) | - | 15.3 (19%) |
| Minerals | ||||||||||
| Calcium (mg) | 32 (3%) | 35 (4%) | 17 (2%) | 46 (5%) | 12 (1%) | 24 (2%) | 20 (2%) | 20 (2%) | 20 (2%) | 5 (1%) |
| Iron (mg) | 1.33 (7%) | 1.24 (7%) | 0.60 (3%) | 1.00 (6%) | 0.27 (2%) | 1.05 (6%) | 0.75 (4%) | 0.72 (4%) | 0.79 (4%) | 1.57 (9%) |
| Magnesium (mg) | 46 (12%) | 49 (12%) | 49 (12%) | 60 (15%) | 16 (4%) | 37 (9%) | 33 (8%) | 34 (9%) | 37 (9%) | 71 (18%) |
| Phosphorus (mg) | 82 (8%) | 88 (9%) | 95 (10%) | 177 (18%) | 48 (5%) | 53 (5%) | 56 (6%) | 79 (8%) | 83 (8%) | 163 (16%) |
| Potassium (mg) | 193 (6%) | 214 (6%) | 124 (4%) | 388 (11%) | 104 (3%) | 104 (3%) | 103 (3%) | 116 (3%) | 120 (3%) | 169 (5%) |
| Sodium (mg) | 0 | 0 | 0 | 1 | 0 | 1 | 1 | 0 | 0 | 1 |
| Zinc (mg) | 0.69 (5%) | 0.71 (5%) | 1.22 (8%) | 0.30 (2%) | 0.08 (1%) | 0.37 (2%) | 0.37 (2%) | 1.28 (9%) | 1.44 (10%) | 1.83 (12%) |
| Copper (mg) | 0.489 (24%) | 0.496 (25%) | 0.209 (10%) | 0.099 (5%) | 0.027 (1%) | 0.214 (11%) | 0.162 (8%) | 0.340 (17%) | 0.331 (17%) | 0.375 (19%) |
| Manganese (mg) | 1.751 (88%) | 1.573 (79%) | 1.307 (65%) | 0.657 (33%) | 0.176 (9%) | 1.171 (59%) | 0.861 (43%) | 1.276 (64%) | 1.115 (56%) | 2.495 (125%) |
| Selenium (mcg) | 0.7 (1%) | 1.2 (2%) | 2.3 (3%) | - | - | 1.0 (1%) | 1.0 (1%) | 1.1 (2%) | 1.1 (2%) | 0.2 |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 1.266 (6%) | 1.279 (6%) | 1.995 (10%) | 0.094 | 0.025 | 3.419 (17%) | 3.387 (17%) | 1.752 (9%) | 1.781 (9%) | 1.389 (7%) |
| Monounsaturated Fat (g) | 12.942 | 13.213 | 9.245 | 0.110 | 0.029 | 16.692 | 16.804 | 11.567 | 12.462 | 5.320 |
| Polyunsaturated Fat (g) | 2.245 | 2.399 | 6.205 | 0.331 | 0.088 | 0.426 | 0.425 | 6.128 | 5.832 | 9.659 |
Please click here for more information about the nutrient contents tables.
All nuts and seeds marked as 'roasted' are dry roasted, without salt.