Nuts & Seeds
ac..br, bu..gi, ha..pi, pu..wa
| pumpkin/squash seeds (dried) |
pumpkin/squash seeds, whole (roasted) |
safflower seeds (dried) |
sesame seeds, whole (dried) | sesame seeds, whole (roasted) | sunflower seed kernels (dried) | sunflower seed kernels (roasted) | walnut, black (dried) |
walnuts (english) |
watermelon seeds (dried) |
|
| Serving Size | 1 oz (28.35g) | 1 oz (28.35g) | 1 oz (28.35g) | 2 tbsp (18g) | 2 tbsp (18g) | 1/2 cup, with hulls (23g) | 1 oz (28.35g) | 1 oz (28.35g) | 1 oz (28.35g) | 1 oz (28.35g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 153 | 126 | 147 | 103 | 102 | 131 | 165 | 175 | 185 | 158 |
| Protein (g) | 6.96 (14%) | 5.26 (11%) | 4.59 (9%) | 3.19 (6%) | 3.05 (6%) | 5.24 (10%) | 5.48 (11%) | 6.82 (14%) | 4.32 (9%) | 8.03 (16%) |
| Total Fat (g) | 13.00 (20%) | 5.50 (8%) | 10.90 (17%) | 8.94 (14%) | 8.64 (13%) | 11.40 (18%) | 14.12 (22%) | 16.73 (26%) | 18.49 (28%) | 13.43 (21%) |
| Total Carbohydrates (g) | 5.05 | 15.24 | 9.72 | 4.22 | 4.63 | 4.31 | 6.82 | 2.81 | 3.89 | 4.34 |
| Dietary Fiber (g) | 1.1 (4%) | - | - | 2.1 (8%) | 2.5 (10%) | 2.4 (10%) | 3.1 (12%) | 1.9 (8%) | 1.9 (8%) | - |
| Sugar (g) | 0.28 | - | - | 0.05 | - | 0.60 | 0.77 | 0.31 | 0.74 | - |
| Vitamins | ||||||||||
| Vitamin C (mg) | 0.5 (1%) | 0.1 | 0 | 0 | 0 | 0.3 (1%) | 0.4 (1%) | 0.5 (1%) | 0.4 (1%) | 0 |
| Thiamin (mg) | 0.060 (4%) | 0.010 (1%) | 0.330 (22%) | 0.142 (9%) | 0.145 (10%) | 0.527 (35%) | 0.030 (2%) | 0.016 (1%) | 0.097 (6%) | 0.054 (4%) |
| Riboflavin (mg) | 0.091 (5%) | 0.015 (1%) | 0.118 (7%) | 0.044 (3%) | 0.045 (3%) | 0.058 (3%) | 0.070 (4%) | 0.037 (2%) | 0.043 (3%) | 0.041 (2%) |
| Niacin (mg) | 0.495 (2%) | 0.081 | 0.648 (3%) | 0.813 (4%) | 0.825 (4%) | 1.035 (5%) | 1.996 (10%) | 0.133 (1%) | 0.319 (2%) | 1.006 (5%) |
| Pantothenic Acid (mcg) | 0.096 (1%) | 0.016 | 1.143 (11%) | 0.009 | 0.009 | 1.551 (16%) | 1.996 (20%) | 0.471 (5%) | 0.162 (2%) | 0.098 (1%) |
| Vitamin B6 (mg) | 0.064 (3%) | 0.010 (1%) | 0.332 (17%) | 0.142 (7%) | 0.144 (7%) | 0.177 (9%) | 0.228 (11%) | 0.165 (8%) | 0.152 (8%) | 0.025 (1%) |
| Folate (mcg) | 16 (4%) | 3 (1%) | 45 (11%) | 17 (4%) | 18 (5%) | 52 (13%) | 67 (17%) | 9 (2%) | 28 (7%) | 16 (4%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 108 (2%) | 18 | 14 | 2 | 2 | 12 | 3 | 11 | 6 | 0 |
| Vitamin E (mg) | 0 | - | - | 0.04 | - | 7.93 (26%) | 7.40 (25%) | 0.51 (2%) | 0.20 (1%) | - |
| Vitamin K (mcg) | 14.6 (18%) | - | - | 0 | - | 0.6 (1%) | 0.8 (1%) | 0.8 (1%) | 0.8 (1%) | - |
| Minerals | ||||||||||
| Calcium (mg) | 12 (1%) | 16 (2%) | 22 (2%) | 176 (18%) | 178 (18%) | 27 (3%) | 20 (2%) | 17 (2%) | 28 (3%) | 15 (2%) |
| Iron (mg) | 4.24 (24%) | 0.94 (5%) | 1.39 (8%) | 2.62 (15%) | 2.66 (15%) | 1.56 (9%) | 1.08 (6%) | 0.88 (5%) | 0.82 (5%) | 2.06 (11%) |
| Magnesium (mg) | 152 (38%) | 74 (19%) | 100 (25%) | 63 (16%) | 64 (16%) | 81 (20%) | 37 (9%) | 57 (14%) | 45 (11%) | 146 (37%) |
| Phosphorus (mg) | 333 (33%) | 26 (3%) | 183 (18%) | 113 (11%) | 115 (12%) | 162 (16%) | 327 (33%) | 145 (15%) | 98 (10%) | 214 (21%) |
| Potassium (mg) | 229 (7%) | 261 (7%) | 195 (6%) | 84 (2%) | 86 (2%) | 158 (5%) | 241 (7%) | 148 (4%) | 125 (4%) | 184 (5%) |
| Sodium (mg) | 5 | 5 | 1 | 2 | 2 | 1 | 1 | 1 | 1 | 28 (1%) |
| Zinc (mg) | 2.11 (14%) | 2.92 (19%) | 1.43 (10%) | 1.40 (9%) | 1.29 (9%) | 1.16 (8%) | 1.50 (10%) | 0.96 (6%) | 0.88 (6%) | 2.90 (19%) |
| Copper (mg) | 0.393 (20%) | 0.196 (10%) | 0.495 (25%) | 0.735 (37%) | 0.445 (22%) | 0.403 (20%) | 0.519 (26%) | 0.386 (19%) | 0.45 (23%) | 0.194 (10%) |
| Manganese (mg) | 0.856 (43%) | 0.141 (7%) | 0.571 (29%) | 0.443 (22%) | 0.449 (22%) | 0.465 (23%) | 0.598 (30%) | 1.105 (55%) | 0.968 (48%) | 0.458 (23%) |
| Selenium (mcg) | 1.6 (2%) | - | - | 1.0 (1%) | 1.0 (1%) | 13.7 (20%) | 22.5 (32%) | 4.8 (7%) | 1.4 (2%) | - |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 2.459 (12%) | 1.040 (5%) | 1.044 (5%) | 1.252 (6%) | 1.210 (6%) | 1.195 (6%) | 1.480 (7%) | 0.955 (5%) | 1.737 (9%) | 2.772 (14%) |
| Monounsaturated Fat (g) | 4.042 | 1.710 | 1.374 | 3.377 | 3.263 | 2.176 | 2.695 | 4.254 | 2.533 | 2.100 |
| Polyunsaturated Fat (g) | 5.926 | 2.507 | 8.001 | 3.919 | 3.787 | 7.529 | 9.323 | 9.944 | 13.374 | 7.965 |
Please click here for more information about the nutrient contents tables.
All nuts and seeds marked as 'roasted' are dry roasted, without salt.