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Nuts & Seeds

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

pecans
(raw)
pine nuts
(dried)
pistachio nuts
(dry roasted)
pistachio nuts
(raw)
pumpkin/squash seed kernels
(dried)
pumpkin/squash seed kernels
(roasted)
pumpkin/squash seeds, whole
(roasted)
safflower seed kernels
(dried)
sesame seeds, whole
(dried)
sesame seeds, whole
(roasted)
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) 2 tbsp (18 g) 2 tbsp (18 g)
Macronutrients                    
Calories (kcal) 196 191 161 159 158 163 126 147 103 102
Protein (g) 2.60 (5%) 3.88 (8%) 5.94 (12%) 5.75 (12%) 8.57 (17%) 8.46 (17%) 5.26 (11%) 4.59 (9%) 3.19 (6%) 3.05 (6%)
Total Fat (g) 20.40 (31%) 19.38 (30%) 12.71 (20%) 12.87 (20%) 13.91 (21%) 13.91 (21%) 5.50 (8%) 10.90 (17%) 8.94 (14%) 8.64 (13%)
Total Carbohydrates (g) 3.93 3.71 8.33 7.80 3.04 4.17 15.24 9.72 4.22 4.63
Dietary Fiber (g) 2.7 (11%) 1.0 (4%) 2.8 (11%) 2.9 (12%) 1.7 (7%) 1.8 (7%) 5.2 (21%) - 2.1 (8%) 2.5 (10%)
Sugar (g) 1.13 1.02 2.19 2.17 0.40 0.37 - - 0.05 -
Vitamins                    
Vitamin C (mg) 0.3 (1%) 0.2 0.9 (2%) 1.6 (3%) 0.5 (1%) 0.5 (1%) 0.1 0 0 0
Thiamin (mg) 0.187 (12%) 0.103 (7%) 0.197 (13%) 0.247 (16%) 0.077 (5%) 0.020 (1%) 0.010 (1%) 0.330 (22%) 0.142 (9%) 0.145 (10%)
Riboflavin (mg) 0.037 (2%) 0.064 (4%) 0.066 (4%) 0.045 (3%) 0.043 (3%) 0.043 (3%) 0.015 (1%) 0.118 (7%) 0.044 (3%) 0.045 (3%)
Niacin (mg) 0.331 (2%) 1.244 (6%) 0.389 (2%) 0.369 (2%) 1.414 (7%) 1.256 (6%) 0.081 0.648 (3%) 0.813 (4%) 0.825 (4%)
Pantothenic Acid (mcg) 0.245 (2%) 0.089 (1%) 0.145 (1%) 0.147 (1%) 0.213 (2%) 0.162 (2%) 0.016 1.143 (11%) 0.009 0.009
Vitamin B6 (mg) 0.060 (3%) 0.027 (1%) 0.318 (16%) 0.482 (24%) 0.041 (2%) 0.028 (1%) 0.010 (1%) 0.332 (17%) 0.142 (7%) 0.144 (7%)
Folate (mcg) 6 (2%) 10 (3%) 14 (4%) 14 (4%) 16 (4%) 16 (4%) 3 (1%) 45 (11%) 17 (4%) 18 (5%)
Vitamin B12 (mcg) 0 0 0 0 0 0 0 0 0 0
Vitamin A (IU) 16 8 73 (1%) 118 (2%) 5 2 18 14 2 2
Vitamin E (mg) 0.40 (1%) 2.65 (9%) 0.69 (2%) 0.65 (2%) 0.62 (2%) 0.16 (1%) - - 0.04 -
Vitamin K (mcg) 1.0 (1%) 15.3 (19%) 3.7 (5%) - 2.1 (3%) 1.3 (2%) - - 0 -
Minerals                    
Calcium (mg) 20 (2%) 5 (1%) 30 (3%) 30 (3%) 13 (1%) 15 (2%) 16 (2%) 22 (2%) 176 (18%) 178 (18%)
Iron (mg) 0.72 (4%) 1.57 (9%) 1.14 (6%) 1.11 (6%) 2.50 (14%) 2.29 (13%) 0.94 (5%) 1.39 (8%) 2.62 (15%) 2.66 (15%)
Magnesium (mg) 34 (9%) 71 (18%) 31 (8%) 34 (9%) 168 (42%) 156 (39%) 74 (19%) 100 (25%) 63 (16%) 64 (16%)
Phosphorus (mg) 79 (8%) 163 (16%) 133 (13%) 139 (14%) 350 (35%) 333 (33%) 26 (3%) 183 (18%) 113 (11%) 115 (12%)
Potassium (mg) 116 (3%) 169 (5%) 285 (8%) 291 (8%) 229 (7%) 223 (6%) 261 (7%) 195 (6%) 84 (2%) 86 (2%)
Sodium (mg) 0 1 2 0 2 5 5 1 2 2
Zinc (mg) 1.28 (9%) 1.83 (12%) 0.66 (4%) 0.62 (4%) 2.21 (15%) 2.17 (14%) 2.92 (19%) 1.43 (10%) 1.40 (9%) 1.29 (9%)
Copper (mg) 0.340 (17%) 0.375 (19%) 0.367 (18%) 0.369 (18%) 0.381 (19%) 0.361 (18%) 0.196 (10%) 0.495 (25%) 0.735 (37%) 0.445 (22%)
Manganese (mg) 1.276 (64%) 2.495 (125%) 0.352 (18%) 0.340 (17%) 1.288 (64%) 1.273 (64%) 0.141 (7%) 0.571 (29%) 0.443 (22%) 0.449 (22%)
Selenium (mcg) 1.1 (2%) 0.2 2.8 (4%) 2.0 (3%) 2.7 (4%) 2.7 (4%) - - 6.2 (9%) 6.2 (9%)
Fatty Acids                    
Saturated Fat (g) 1.752 (9%) 1.389 (7%) 1.547 (8%) 1.575 (8%) 2.455 (12%) 2.422 (12%) 1.040 (5%) 1.044 (5%) 1.252 (6%) 1.210 (6%)
Monounsaturated Fat (g) 11.567 5.320 6.712 6.753 4.605 4.461 1.710 1.374 3.377 3.263
Polyunsaturated Fat (g) 6.128 9.659 3.813 3.896 5.947 5.629 2.507 8.001 3.919 3.787

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

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