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  • 100 Gram Table

Nuts & Seeds

ac..br, br..ch, ch..ch, co..gi, ha..pe, pe..se, su..wa

acorns
(dried)
acorns
(raw)
almonds
(blanched)
almonds
(dry roasted)
almonds
(oil roasted)
almonds
(raw)
beechnuts
(dried)
brazil nuts
(dried)
breadfruit seeds
(boiled)
breadfruit seeds
(raw)
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) 1 oz (28.35 g) 1 oz (28.35 g) 1 oz (28.35 g)
Macronutrients    
Calories (kcal) 144 110 167 169 172 163 163 186 48 54
Protein (g) 2.30 (5%) 1.74 (3%) 6.07 (12%) 5.97 (12%) 6.02 (12%) 6.02 (12%) 1.76 (4%) 4.06 (8%) 1.50 (3%) 2.10 (4%)
Total Fat (g) 8.90 (11%) 6.76 (9%) 14.89 (19%) 14.76 (19%) 15.64 (20%) 14.01 (18%) 14.18 (18%) 18.83 (24%) 0.65 (1%) 1.58 (2%)
Total Carbohydrates (g) 15.21 11.55 5.29 6.01 5.01 6.14 9.50 3.48 9.07 8.29
Dietary Fiber (g) - - 2.8 (10%) 3.1 (11%) 3.0 (11%) 3.5 (13%) - 2.1 (8%) 1.4 (5%) 1.5 (5%)
Sugar (g) - - 1.31 1.40 1.29 1.10 - 0.66 - -
Vitamins    
Vitamin C (mg) 0 0 0 0 0 0 4.4 (5%) 0.2 1.7 (2%) 1.9 (2%)
Thiamin (mg) 0.042 (4%) 0.032 (3%) 0.054 (5%) 0.024 (2%) 0.026 (2%) 0.060 (5%) 0.086 (7%) 0.175 (15%) 0.082 (7%) 0.137 (11%)
Riboflavin (mg) 0.044 (3%) 0.033 (3%) 0.202 (16%) 0.274 (21%) 0.221 (17%) 0.287 (22%) 0.105 (8%) 0.010 (1%) 0.048 (4%) 0.085 (7%)
Niacin (mg) 0.682 (3%) 0.518 (3%) 0.992 (5%) 1.007 (5%) 1.039 (5%) 0.960 (5%) 0.249 (1%) 0.084 1.503 (8%) 0.124 (1%)
Pantothenic Acid (mg) 0.266 (5%) 0.203 (4%) 0.089 (2%) 0.091 (2%) 0.065 (1%) 0.133 (3%) 0.262 (5%) 0.052 (1%) 0.231 (5%) 0.249 (5%)
Vitamin B6 (mg) 0.197 (12%) 0.150 (9%) 0.033 (2%) 0.036 (2%) 0.033 (2%) 0.041 (2%) 0.194 (11%) 0.029 (2%) 0.084 (5%) 0.091 (5%)
Folate (mcg) 33 (8%) 25 (6%) 14 (4%) 15 (4%) 8 (2%) 14 (4%) 32 (8%) 6 (2%) 14 (4%) 15 (4%)
Vitamin B12 (mcg) 0 0 0 0 0 0 0 0 0 0
Vitamin A (IU) 0 11 2 0 0 0 0 0 67 (1%) 73 (1%)
Vitamin E (mg) - - 6.73 (22%) 6.75 (23%) 7.36 (25%) 7.43 (25%) - 1.62 (5%) - -
Vitamin K (mcg) - - 0 0 0 0 - 0 - -
Minerals    
Calcium (mg) 15 (1%) 12 (1%) 67 (5%) 76 (6%) 82 (6%) 75 (6%) 0 45 (3%) 17 (1%) 10 (1%)
Iron (mg) 0.29 (2%) 0.22 (1%) 0.93 (5%) 1.09 (6%) 1.04 (6%) 1.05 (6%) 0.70 (4%) 0.69 (4%) 0.17 (1%) 1.04 (6%)
Magnesium (mg) 23 (6%) 18 (5%) 76 (19%) 80 (20%) 78 (20%) 76 (19%) 0 107 (27%) 14 (4%) 15 (4%)
Phosphorus (mg) 29 (2%) 22 (2%) 136 (11%) 133 (11%) 132 (11%) 137 (11%) 0 206 (16%) 35 (3%) 50 (4%)
Potassium (mg) 201 (4%) 153 (3%) 187 (4%) 202 (4%) 198 (4%) 200 (4%) 288 (6%) 187 (4%) 248 (5%) 267 (6%)
Sodium (mg) 0 0 5 1 0 0 11 1 7 7
Zinc (mg) 0.19 (2%) 0.14 (1%) 0.84 (8%) 0.94 (9%) 0.87 (8%) 0.87 (8%) 0.10 (1%) 1.15 (10%) 0.24 (2%) 0.26 (2%)
Copper (mg) 0.232 (26%) 0.176 (20%) 0.291 (32%) 0.315 (35%) 0.271 (30%) 0.282 (31%) 0.190 (21%) 0.494 (55%) 0.303 (34%) 0.325 (36%)
Manganese (mg) 0.386 (17%) 0.379 (16%) 0.520 (23%) 0.656 (29%) 0.697 (30%) 0.648 (28%) 0.380 (17%) 0.347 (15%) 0.037 (2%) 0.040 (2%)
Selenium (mcg) - - 0.9 (2%) 0.7 (1%) 0.8 (1%) 0.7 (1%) - 543.5 (988%) - -
Fatty Acids    
Saturated Fat (g) 1.158 (6%) 0.879 (4%) 1.121 (6%) 1.143 (6%) 1.193 (6%) 1.058 (5%) 1.621 (8%) 4.291 (21%) 0.176 (1%) 0.428 (2%)
Monounsaturated Fat (g) 5.641 4.283 9.473 9.181 9.864 8.757 6.206 6.959 0.083 0.202
Polyunsaturated Fat (g) 1.716 1.303 3.506 3.684 3.833 3.422 5.695 5.834 0.347 0.844

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

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