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  • 100 Gram Table

Nut/Seed Butters

almond butter cashew butter peanut butter
chunky
peanut butter
smooth
sesame butter, tahini
(raw)
sesame butter, tahini
(roasted)
sunflower seed butter
Serving Size 2 tbsp (32 g) 2 tbsp (32 g) 2 tbsp (32 g) 2 tbsp (32 g) 2 tbsp (30 g) 2 tbsp (30 g) 2 tbsp (32 g)
Macronutrients
Calories (kcal) 196 188 188 188 171 178 197
Protein (g) 6.71 (13%) 5.62 (11%) 7.70 (15%) 8.03 (16%) 5.34 (11%) 5.10 (10%) 5.53 (11%)
Total Fat (g) 17.76 (23%) 15.81 (20%) 15.98 (20%) 16.12 (21%) 14.40 (18%) 16.13 (21%) 17.66 (23%)
Total Carbohydrates (g) 6.02 8.82 6.90 6.26 7.86 6.36 7.46
Dietary Fiber (g) 3.3 (12%) 0.6 (2%) 2.6 (9%) 1.9 (7%) 2.8 (10%) 2.8 (10%) 1.8 (6%)
Sugar (g) 1.42 - 2.69 2.95 - 0.15 3.37
Vitamins
Vitamin C (mg) 0 0 0 0 0 0 0.9 (1%)
Thiamin (mg) 0.013 (1%) 0.100 (8%) 0.034 (3%) 0.023 (2%) 0.385 (32%) 0.366 (31%) 0.017 (1%)
Riboflavin (mg) 0.300 (23%) 0.060 (5%) 0.036 (3%) 0.034 (3%) 0.153 (12%) 0.142 (11%) 0.052 (4%)
Niacin (mg) 1.010 (5%) 0.512 (3%) 4.383 (22%) 4.289 (21%) 1.778 (9%) 1.635 (8%) 2.159 (11%)
Pantothenic Acid (mg) 0.102 (2%) 0.384 (8%) 0.358 (7%) 0.339 (7%) 0.208 (4%) 0.208 (4%) 0.373 (7%)
Vitamin B6 (mg) 0.033 (2%) 0.081 (5%) 0.134 (8%) 0.174 (10%) 0.045 (3%) 0.045 (3%) 0.176 (10%)
Folate (mcg) 17 (4%) 22 (6%) 29 (7%) 24 (6%) 29 (7%) 29 (7%) 76 (19%)
Vitamin B12 (mcg) 0 0 0 0 0 0 0
Vitamin A (IU) 0 0 0 0 20 20 17
Vitamin E (mg) 7.75 (26%) - 2.02 (7%) 2.88 (10%) - 0.07 7.32 (24%)
Vitamin K (mcg) 0 - 0.2 0.2 - 0 -
Minerals
Calcium (mg) 111 (9%) 14 (1%) 14 (1%) 14 (1%) 126 (10%) 128 (10%) 20 (2%)
Iron (mg) 1.12 (6%) 1.61 (9%) 0.61 (3%) 0.60 (3%) 0.75 (4%) 2.69 (15%) 1.32 (7%)
Magnesium (mg) 89 (22%) 83 (21%) 51 (13%) 49 (12%) 29 (7%) 28 (7%) 100 (25%)
Phosphorus (mg) 163 (13%) 146 (12%) 102 (8%) 115 (9%) 226 (18%) 220 (18%) 213 (17%)
Potassium (mg) 239 (5%) 175 (4%) 238 (5%) 208 (4%) 124 (3%) 124 (3%) 184 (4%)
Sodium (mg) 2 5 5 5 22 (1%) 34 (1%) 1
Zinc (mg) 1.05 (10%) 1.65 (15%) 0.89 (8%) 0.93 (8%) 1.39 (13%) 1.39 (13%) 1.56 (14%)
Copper (mg) 0.299 (33%) 0.701 (78%) 0.185 (21%) 0.151 (17%) 0.485 (54%) 0.483 (54%) 0.511 (57%)
Manganese (mg) 0.682 (30%) 0.261 (11%) 0.576 (25%) 0.469 (20%) 0.437 (19%) 0.437 (19%) 0.663 (29%)
Selenium (mcg) 0.8 (1%) 3.7 (7%) 2.6 (5%) 1.8 (3%) - 10.3 (19%) 33.4 (61%)
Fatty Acids
Saturated Fat (g) 1.329 (7%) 3.124 (16%) 2.586 (13%) 3.293 (16%) 2.017 (10%) 2.259 (11%) 1.497 (7%)
Monounsaturated Fat (g) 10.382 9.319 7.860 7.588 5.438 6.091 12.488
Polyunsaturated Fat (g) 4.356 2.673 4.735 4.437 6.312 7.069 3.138

All nut butters in this table are without added salt.

Peanut butter has been included in this table for simplicity, even though peanuts are legumes and not nuts or seeds.

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