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  • 100 Gram Table

Nuts & Seeds

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

coconut cream
(raw)
coconut meat
(raw)
coconut meat
(dried, unsweetened)
coconut meat
(dried, toasted)
coconut milk
(canned)
coconut milk
(raw)
coconut water flaxseed ginkgo nuts
(dried)
ginkgo nuts
(raw)
Serving Size 2 tbsp (38 g) 1/2 cup shredded (40 g) 1/2 oz (14.175 g) 1/2 oz (14.175 g) 1/4 cup (56.5 g) 1/4 cup (60 g) from 1 coconut (206 g) 1 tbsp (10.3 g) 1/2 oz (14.175 g) 1 oz (28.35 g)
Macronutrients          
Calories (kcal) 136 142 94 84 111 138 39 55 49 52
Protein (g) 0.44 (1%) 1.33 (3%) 0.98 (2%) 0.75 (2%) 1.14 (2%) 1.37 (3%) 1.48 (3%) 1.88 (4%) 1.47 (3%) 1.22 (2%)
Total Fat (g) 6.20 (8%) 13.40 (17%) 9.15 (12%) 6.66 (9%) 12.05 (15%) 14.30 (18%) 0.41 (1%) 4.34 (6%) 0.28 0.48 (1%)
Total Carbohydrates (g) 20.22 6.09 3.35 6.29 1.59 3.32 7.64 2.97 10.27 10.66
Dietary Fiber (g) 0.1 3.6 (13%) 2.3 (8%) - - 1.3 (5%) 2.3 (8%) 2.8 (10%) - -
Sugar (g) 19.57 2.49 1.04 - - 2.00 5.38 0.16 - -
Vitamins          
Vitamin C (mg) 0 1.3 (1%) 0.2 0.2 0.6 (1%) 1.7 (2%) 4.9 (5%) 0.1 4.2 (5%) 4.3 (5%)
Thiamin (mg) 0.008 (1%) 0.026 (2%) 0.009 (1%) 0.009 (1%) 0.012 (1%) 0.016 (1%) 0.062 (5%) 0.169 (14%) 0.061 (5%) 0.062 (5%)
Riboflavin (mg) 0.015 (1%) 0.008 (1%) 0.014 (1%) 0.014 (1%) 0 0 0.117 (9%) 0.017 (1%) 0.025 (2%) 0.026 (2%)
Niacin (mg) 0.014 0.216 (1%) 0.085 0.087 0.360 (2%) 0.456 (2%) 0.165 (1%) 0.317 (2%) 1.663 (8%) 1.701 (9%)
Pantothenic Acid (mcg) 0.062 (1%) 0.120 (2%) 0.113 (2%) 0.116 (2%) 0.086 (2%) 0.110 (2%) 0.089 (2%) 0.101 (2%) 0.191 (4%) 0.045 (1%)
Vitamin B6 (mg) 0.011 (1%) 0.022 (1%) 0.043 (3%) 0.043 (3%) 0.016 (1%) 0.020 (1%) 0.066 (4%) 0.049 (3%) 0.091 (5%) 0.093 (5%)
Folate (mcg) 5 (1%) 10 (3%) 1 1 8 (2%) 10 (3%) 6 (2%) 9 (2%) 15 (4%) 15 (4%)
Vitamin B12 (mcg) 0 0 0 0 0 0 0 0 0 0
Vitamin A (IU) 0 0 0 0 0 0 0 0 155 (3%) 158 (3%)
Vitamin E (mg) 0.05 0.10 0.06 - - 0.09 0 0.03 - -
Vitamin K (mcg) 0 0.1 0 - - 0.1 0 0.4 - -
Minerals          
Calcium (mg) 2 6 4 4 10 (1%) 10 (1%) 49 (4%) 26 (2%) 3 1
Iron (mg) 0.05 0.97 (5%) 0.47 (3%) 0.48 (3%) 1.86 (10%) 0.98 (5%) 0.60 (3%) 0.59 (3%) 0.23 (1%) 0.28 (2%)
Magnesium (mg) 6 (2%) 13 (3%) 13 (3%) 13 (3%) 26 (7%) 22 (6%) 52 (13%) 40 (10%) 8 (2%) 8 (2%)
Phosphorus (mg) 8 (1%) 45 (4%) 29 (2%) 30 (2%) 54 (4%) 60 (5%) 41 (3%) 66 (5%) 38 (3%) 35 (3%)
Potassium (mg) 38 (1%) 142 (3%) 77 (2%) 79 (2%) 124 (3%) 158 (3%) 515 (11%) 84 (2%) 141 (3%) 145 (3%)
Sodium (mg) 14 (1%) 8 5 5 7 9 216 (9%) 3 2 2
Zinc (mg) 0.23 (2%) 0.44 (4%) 0.28 (3%) 0.29 (3%) 0.32 (3%) 0.40 (4%) 0.21 (2%) 0.45 (4%) 0.09 (1%) 0.10 (1%)
Copper (mg) 0.090 (10%) 0.174 (19%) 0.113 (13%) 0.115 (13%) 0.126 (14%) 0.160 (18%) 0.082 (9%) 0.126 (14%) 0.076 (8%) 0.078 (9%)
Manganese (mg) 0.310 (13%) 0.600 (26%) 0.389 (17%) 0.397 (17%) 0.434 (19%) 0.550 (24%) 0.293 (13%) 0.256 (11%) 0.031 (1%) 0.032 (1%)
Selenium (mcg) 2.1 (4%) 4.0 (7%) 2.6 (5%) - - 3.7 (7%) 2.1 (4%) 2.6 (5%) - -
Fatty Acids          
Saturated Fat (g) 5.879 (29%) 11.879 (59%) 8.111 (41%) 5.908 (30%) 10.687 (53%) 12.684 (63%) 0.363 (2%) 0.377 (2%) 0.054 0.090
Monounsaturated Fat (g) 0.258 0.570 0.389 0.283 0.512 0.608 0.016 0.775 0.105 0.175
Polyunsaturated Fat (g) 0.060 0.146 0.100 0.073 0.132 0.157 0.004 2.959 0.104 0.175

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

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