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.

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