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.
