Nuts and Seeds
Average Nutrition Facts (100g)
| | RDA |
Energy |
579.7 kcal 2425 kJ |
29% |
Water |
4.71 g 5 ml |
0% |
Protein |
21.75 g |
44% |
Carbohydrate |
20.25 g |
7% |
Sugars |
2.75 g |
6% |
Starch |
2.6 g |
|
Fiber |
10.8 g |
39% |
Fat |
49.9 g |
64% |
Saturated 2 |
5.01 g |
(of recommended max) 25% |
Monounsatured |
18.16 g |
45% |
Polyunsatured |
14.55 g |
73% |
2 A maximum of 20g of saturated fat per day is recommended
Minerals
Calcium (Ca) |
252.9 mg |
19% |
Iron (Fe) |
6.7 mg |
37% |
Magnesium (Mg) |
343.4 mg |
82% |
Phosphorus (P) |
719.1 mg |
58% |
Potassium (K) |
670.1 mg |
14% |
Sodium (Na) |
8.9 mg |
0% |
Zinc (Zn) |
5.02 mg |
46% |
Copper (Cu) |
1.56 mg |
173% |
Manganese (Mn) |
3.17 mg |
138% |
Selenium (Se) |
0.04 mg |
73% |
Vitamins
Thiamin (B1) |
0.71 mg |
59% |
Riboflavin (B2) |
0.35 mg |
27% |
Niacin (B3) |
6.29 mg |
39% |
Pantothenic acid (B5) |
0.58 mg |
12% |
Pyridoxine (B6) |
0.42 mg |
25% |
Folate (B9) |
0.09 mg |
23% |
Cobalamine (B12) |
2.56 mg |
106667% |
Ascorbic acid (C) |
0.71 mg |
1% |
Vitamin E |
6.38 mg |
43% |
Amino acids
Arginine |
3.56 g |
|
Histidine |
0.69 g |
99% |
Lysine |
1 g |
48% |
Aspartic acid |
2.63 g |
|
Glutamic acid |
5.08 g |
|
Serine |
1.34 g |
|
Threonine |
0.92 g |
88% |
Asparagine |
0.12 g |
|
Glutamine |
1.1 g |
|
Cysteine |
0.42 g |
|
Glycine |
1.44 g |
|
Proline |
1.13 g |
|
Alanine |
1.2 g |
|
Isoleucine |
1.01 g |
72% |
Leucine |
1.8 g |
66% |
Methionine |
0.61 g |
58% |
Phenylalanine |
1.3 g |
74% |
Tryptophan |
0.4 g |
143% |
Tyrosine |
0.94 g |
|
Valine |
1.28 g |
70% |