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.
