• About
  • Categories
  • Portion Size Table
  • 100 Gram Table

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 1 oz (28.35 g) 1 oz (28.35 g) 1 oz (28.35 g) 1 oz (28.35 g) 1 oz (28.35 g) 1 oz (28.35 g) 1 oz (28.35 g)
Macronutrients              
Calories (kcal) 166 165 168 175 175 185 158
Protein (g) 5.89 (12%) 5.48 (11%) 5.69 (11%) 4.88 (10%) 6.82 (14%) 4.32 (9%) 8.03 (16%)
Total Fat (g) 14.59 (22%) 14.12 (22%) 14.54 (22%) 16.10 (25%) 16.73 (26%) 18.49 (28%) 13.43 (21%)
Total Carbohydrates (g) 5.67 6.82 6.49 5.84 2.81 3.89 4.34
Dietary Fiber (g) 2.4 (10%) 3.1 (12%) 3.0 (12%) 3.3 (13%) 1.9 (8%) 1.9 (8%) -
Sugar (g) 0.74 0.77 0.88 - 0.31 0.74 -
Vitamins              
Vitamin C (mg) 0.4 (1%) 0.4 (1%) 0.3 (1%) 0.4 (1%) 0.5 (1%) 0.4 (1%) 0
Thiamin (mg) 0.420 (28%) 0.030 (2%) 0.091 (6%) 0.092 (6%) 0.016 (1%) 0.097 (6%) 0.054 (4%)
Riboflavin (mg) 0.101 (6%) 0.070 (4%) 0.079 (5%) 0.081 (5%) 0.037 (2%) 0.043 (3%) 0.041 (2%)
Niacin (mg) 2.363 (12%) 1.996 (10%) 1.171 (6%) 1.190 (6%) 0.133 (1%) 0.319 (2%) 1.006 (5%)
Pantothenic Acid (mcg) 0.320 (3%) 1.996 (20%) 1.968 (20%) 2.000 (20%) 0.471 (5%) 0.162 (2%) 0.098 (1%)
Vitamin B6 (mg) 0.381 (19%) 0.228 (11%) 0.225 (11%) 0.228 (11%) 0.165 (8%) 0.152 (8%) 0.025 (1%)
Folate (mcg) 64 (16%) 67 (17%) 66 (17%) 67 (17%) 9 (2%) 28 (7%) 16 (4%)
Vitamin B12 (mcg) 0 0 0 0 0 0 0
Vitamin A (IU) 14 3 3 0 11 6 0
Vitamin E (mg) 9.97 (33%) 7.40 (25%) 10.30 (34%) - 0.51 (2%) 0.20 (1%) -
Vitamin K (mcg) 0 0.8 (1%) 0.9 (1%) - 0.8 (1%) 0.8 (1%) -
Minerals              
Calcium (mg) 22 (2%) 20 (2%) 25 (3%) 16 (2%) 17 (2%) 28 (3%) 15 (2%)
Iron (mg) 1.49 (8%) 1.08 (6%) 1.21 (7%) 1.93 (11%) 0.88 (5%) 0.82 (5%) 2.06 (11%)
Magnesium (mg) 92 (23%) 37 (9%) 36 (9%) 37 (9%) 57 (14%) 45 (11%) 146 (37%)
Phosphorus (mg) 187 (19%) 327 (33%) 323 (32%) 328 (33%) 145 (15%) 98 (10%) 214 (21%)
Potassium (mg) 183 (5%) 241 (7%) 137 (4%) 139 (4%) 148 (4%) 125 (4%) 184 (5%)
Sodium (mg) 3 1 1 1 1 1 28 (1%)
Zinc (mg) 1.42 (9%) 1.50 (10%) 1.48 (10%) 1.50 (10%) 0.96 (6%) 0.88 (6%) 2.90 (19%)
Copper (mg) 0.510 (26%) 0.519 (26%) 0.511 (26%) 0.520 (26%) 0.386 (19%) 0.450 (23%) 0.194 (10%)
Manganese (mg) 0.553 (28%) 0.598 (30%) 0.590 (30%) 0.599 (30%) 1.105 (55%) 0.968 (48%) 0.458 (23%)
Selenium (mcg) 15.0 (21%) 22.5 (32%) 22.2 (32%) - 4.8 (7%) 1.4 (2%) -
Fatty Acids              
Saturated Fat (g) 1.263 (6%) 1.480 (7%) 2.004 (10%) 1.688 (8%) 0.955 (5%) 1.737 (9%) 2.772 (14%)
Monounsaturated Fat (g) 5.253 2.695 2.286 3.073 4.254 2.533 2.100
Polyunsaturated Fat (g) 6.559 9.323 9.722 10.633 9.944 13.374 7.965

All roasted nuts and seeds in this table are without added salt.

Recipe Ads
Recipe Ads