Nuts & Seeds
ac..br, br..ch, ch..ch, co..gi, ha..pe, pe..se, su..wa
| sunflower seed kernels (dried) |
sunflower seed kernels (dry roasted) |
sunflower seed kernels (oil roasted) |
sunflower seed kernels (toasted) |
walnuts, black (dried) |
walnuts, english | watermelon seed kernels (dried) |
|
| 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) |
| Macronutrients | |||||||
| Calories (kcal) | 166 | 165 | 168 | 175 | 175 | 185 | 158 |
| Protein (g) | 5.89 (12%) | 5.48 (11%) | 5.69 (11%) | 4.88 (10%) | 6.82 (14%) | 4.32 (9%) | 8.03 (16%) |
| Total Fat (g) | 14.59 (22%) | 14.12 (22%) | 14.54 (22%) | 16.10 (25%) | 16.73 (26%) | 18.49 (28%) | 13.43 (21%) |
| Total Carbohydrates (g) | 5.67 | 6.82 | 6.49 | 5.84 | 2.81 | 3.89 | 4.34 |
| Dietary Fiber (g) | 2.4 (10%) | 3.1 (12%) | 3.0 (12%) | 3.3 (13%) | 1.9 (8%) | 1.9 (8%) | - |
| Sugar (g) | 0.74 | 0.77 | 0.88 | - | 0.31 | 0.74 | - |
| Vitamins | |||||||
| Vitamin C (mg) | 0.4 (1%) | 0.4 (1%) | 0.3 (1%) | 0.4 (1%) | 0.5 (1%) | 0.4 (1%) | 0 |
| Thiamin (mg) | 0.420 (28%) | 0.030 (2%) | 0.091 (6%) | 0.092 (6%) | 0.016 (1%) | 0.097 (6%) | 0.054 (4%) |
| Riboflavin (mg) | 0.101 (6%) | 0.070 (4%) | 0.079 (5%) | 0.081 (5%) | 0.037 (2%) | 0.043 (3%) | 0.041 (2%) |
| Niacin (mg) | 2.363 (12%) | 1.996 (10%) | 1.171 (6%) | 1.190 (6%) | 0.133 (1%) | 0.319 (2%) | 1.006 (5%) |
| Pantothenic Acid (mcg) | 0.320 (3%) | 1.996 (20%) | 1.968 (20%) | 2.000 (20%) | 0.471 (5%) | 0.162 (2%) | 0.098 (1%) |
| Vitamin B6 (mg) | 0.381 (19%) | 0.228 (11%) | 0.225 (11%) | 0.228 (11%) | 0.165 (8%) | 0.152 (8%) | 0.025 (1%) |
| Folate (mcg) | 64 (16%) | 67 (17%) | 66 (17%) | 67 (17%) | 9 (2%) | 28 (7%) | 16 (4%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 14 | 3 | 3 | 0 | 11 | 6 | 0 |
| Vitamin E (mg) | 9.97 (33%) | 7.40 (25%) | 10.30 (34%) | - | 0.51 (2%) | 0.20 (1%) | - |
| Vitamin K (mcg) | 0 | 0.8 (1%) | 0.9 (1%) | - | 0.8 (1%) | 0.8 (1%) | - |
| Minerals | |||||||
| Calcium (mg) | 22 (2%) | 20 (2%) | 25 (3%) | 16 (2%) | 17 (2%) | 28 (3%) | 15 (2%) |
| Iron (mg) | 1.49 (8%) | 1.08 (6%) | 1.21 (7%) | 1.93 (11%) | 0.88 (5%) | 0.82 (5%) | 2.06 (11%) |
| Magnesium (mg) | 92 (23%) | 37 (9%) | 36 (9%) | 37 (9%) | 57 (14%) | 45 (11%) | 146 (37%) |
| Phosphorus (mg) | 187 (19%) | 327 (33%) | 323 (32%) | 328 (33%) | 145 (15%) | 98 (10%) | 214 (21%) |
| Potassium (mg) | 183 (5%) | 241 (7%) | 137 (4%) | 139 (4%) | 148 (4%) | 125 (4%) | 184 (5%) |
| Sodium (mg) | 3 | 1 | 1 | 1 | 1 | 1 | 28 (1%) |
| Zinc (mg) | 1.42 (9%) | 1.50 (10%) | 1.48 (10%) | 1.50 (10%) | 0.96 (6%) | 0.88 (6%) | 2.90 (19%) |
| Copper (mg) | 0.510 (26%) | 0.519 (26%) | 0.511 (26%) | 0.520 (26%) | 0.386 (19%) | 0.450 (23%) | 0.194 (10%) |
| Manganese (mg) | 0.553 (28%) | 0.598 (30%) | 0.590 (30%) | 0.599 (30%) | 1.105 (55%) | 0.968 (48%) | 0.458 (23%) |
| Selenium (mcg) | 15.0 (21%) | 22.5 (32%) | 22.2 (32%) | - | 4.8 (7%) | 1.4 (2%) | - |
| Fatty Acids | |||||||
| Saturated Fat (g) | 1.263 (6%) | 1.480 (7%) | 2.004 (10%) | 1.688 (8%) | 0.955 (5%) | 1.737 (9%) | 2.772 (14%) |
| Monounsaturated Fat (g) | 5.253 | 2.695 | 2.286 | 3.073 | 4.254 | 2.533 | 2.100 |
| Polyunsaturated Fat (g) | 6.559 | 9.323 | 9.722 | 10.633 | 9.944 | 13.374 | 7.965 |
All roasted nuts and seeds in this table are without added salt.
