Nuts & Seeds
ac..br, br..ch, ch..ch, co..gi, ha..pe, pe..se, su..wa
| hazelnuts, filberts (blanched) |
hazelnuts, filberts (raw) |
hazelnuts, filberts (dry roasted) |
hickory nuts (dried) |
lotus seeds (dried) |
lotus seeds (raw) |
macadamia nuts (dry roasted) |
macadamia nuts (raw) |
pecans (dry roasted) |
pecans (oil roasted) |
|
| Serving Size | 1 oz (28.35 g) | 1 oz (28.35 g) | 1 oz (28.35 g) | 1 oz | 1/2 oz (14.175 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) | 178 | 178 | 183 | 186 | 47 | 25 | 204 | 204 | 201 | 203 |
| Protein (g) | 3.88 (8%) | 4.24 (8%) | 4.26 (9%) | 3.61 (7%) | 2.18 (4%) | 1.17 (2%) | 2.21 (4%) | 2.24 (4%) | 2.69 (5%) | 2.61 (5%) |
| Total Fat (g) | 17.34 (27%) | 17.22 (26%) | 17.69 (27%) | 18.25 (28%) | 0.28 | 0.15 | 21.57 (33%) | 21.48 (33%) | 21.06 (32%) | 21.33 (33%) |
| Total Carbohydrates (g) | 4.82 | 4.73 | 4.99 | 5.17 | 9.14 | 4.90 | 3.79 | 3.92 | 3.84 | 3.69 |
| Dietary Fiber (g) | 3.1 (12%) | 2.7 (11%) | 2.7 (11%) | 1.8 (7%) | - | - | 2.3 (9%) | 2.4 (10%) | 2.7 (11%) | 2.7 (11%) |
| Sugar (g) | 0.99 | 1.23 | 1.39 | - | - | - | 1.17 | 1.30 | 1.15 | 1.13 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 0.6 (1%) | 1.8 (3%) | 1.1 (2%) | 0.6 (1%) | 0 | 0 | 0.2 | 0.3 (1%) | 0.2 | 0.2 |
| Thiamin (mg) | 0.135 (9%) | 0.182 (12%) | 0.096 (6%) | 0.246 (16%) | 0.091 (6%) | 0.048 (3%) | 0.201 (13%) | 0.339 (23%) | 0.128 (9%) | 0.134 (9%) |
| Riboflavin (mg) | 0.031 (2%) | 0.032 (2%) | 0.035 (2%) | 0.037 (2%) | 0.021 (1%) | 0.011 (1%) | 0.025 (1%) | 0.046 (3%) | 0.030 (2%) | 0.031 (2%) |
| Niacin (mg) | 0.439 (2%) | 0.510 (3%) | 0.581 (3%) | 0.257 (1%) | 0.227 (1%) | 0.122 (1%) | 0.645 (3%) | 0.701 (4%) | 0.331 (2%) | 0.340 (2%) |
| Pantothenic Acid (mcg) | 0.231 (2%) | 0.260 (3%) | 0.262 (3%) | 0.495 (5%) | 0.121 (1%) | 0.065 (1%) | 0.171 (2%) | 0.215 (2%) | 0.199 (2%) | 0.209 (2%) |
| Vitamin B6 (mg) | 0.166 (8%) | 0.160 (8%) | 0.176 (9%) | 0.054 (3%) | 0.089 (4%) | 0.048 (2%) | 0.102 (5%) | 0.078 (4%) | 0.053 (3%) | 0.053 (3%) |
| Folate (mcg) | 22 (6%) | 32 (8%) | 25 (6%) | 11 (3%) | 15 (4%) | 8 (2%) | 3 (1%) | 3 (1%) | 5 (1%) | 4 (1%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 11 | 6 | 17 | 37 (1%) | 7 | 4 | 0 | 0 | 40 (1%) | 29 (1%) |
| Vitamin E (mg) | 4.96 (17%) | 4.26 (14%) | 4.33 (14%) | - | - | - | 0.16 (1%) | 0.15 (1%) | 0.37 (1%) | 0.72 (2%) |
| Vitamin K (mcg) | - | 4.0 (5%) | - | - | - | - | 0 | - | - | - |
| Minerals | ||||||||||
| Calcium (mg) | 42 (4%) | 32 (3%) | 35 (4%) | 17 (2%) | 23 (2%) | 12 (1%) | 20 (2%) | 24 (2%) | 20 (2%) | 19 (2%) |
| Iron (mg) | 0.94 (5%) | 1.33 (7%) | 1.24 (7%) | 0.60 (3%) | 0.50 (3%) | 0.27 (2%) | 0.75 (4%) | 1.05 (6%) | 0.79 (4%) | 0.70 (4%) |
| Magnesium (mg) | 45 (11%) | 46 (12%) | 49 (12%) | 49 (12%) | 30 (8%) | 16 (4%) | 33 (8%) | 37 (9%) | 37 (9%) | 34 (9%) |
| Phosphorus (mg) | 88 (9%) | 82 (8%) | 88 (9%) | 95 (10%) | 89 (9%) | 48 (5%) | 56 (6%) | 53 (5%) | 83 (8%) | 75 (8%) |
| Potassium (mg) | 187 (5%) | 193 (6%) | 214 (6%) | 124 (4%) | 194 (6%) | 104 (3%) | 103 (3%) | 104 (3%) | 120 (3%) | 111 (3%) |
| Sodium (mg) | 0 | 0 | 0 | 0 | 1 | 0 | 1 | 1 | 0 | 0 |
| Zinc (mg) | 0.62 (4%) | 0.69 (5%) | 0.71 (5%) | 1.22 (8%) | 0.15 (1%) | 0.08 (1%) | 0.37 (2%) | 0.37 (2%) | 1.44 (10%) | 1.27 (8%) |
| Copper (mg) | 0.454 (23%) | 0.489 (24%) | 0.496 (25%) | 0.209 (10%) | 0.050 (3%) | 0.027 (1%) | 0.162 (8%) | 0.214 (11%) | 0.331 (17%) | 0.340 (17%) |
| Manganese (mg) | 3.586 (179%) | 1.751 (88%) | 1.573 (79%) | 1.307 (65%) | 0.329 (16%) | 0.176 (9%) | 0.861 (43%) | 1.171 (59%) | 1.115 (56%) | 1.049 (52%) |
| Selenium (mcg) | 1.2 (2%) | 0.7 (1%) | 1.2 (2%) | 2.3 (3%) | - | - | 3.3 (5%) | 1.0 (1%) | 1.1 (2%) | 1.7 (2%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 1.324 (7%) | 1.266 (6%) | 1.279 (6%) | 1.995 (10%) | 0.047 | 0.025 | 3.387 (17%) | 3.419 (17%) | 1.781 (9%) | 2.052 (10%) |
| Monounsaturated Fat (g) | 13.662 | 12.942 | 13.213 | 9.245 | 0.055 | 0.029 | 16.804 | 16.692 | 12.462 | 11.615 |
| Polyunsaturated Fat (g) | 1.576 | 2.245 | 2.399 | 6.205 | 0.165 | 0.088 | 0.425 | 0.426 | 5.832 | 6.686 |
All roasted nuts and seeds in this table are without added salt.
