Nuts and Seeds
Average Nutrition Facts (100g)
| | RDA |
Energy |
580.44 kcal 2428 kJ |
29% |
Water |
4.71 g 5 ml |
0% |
Protein |
22.2 g |
44% |
Carbohydrate |
19.9 g |
7% |
Sugars |
3.03 g |
6% |
Starch |
2.89 g |
|
Fiber |
10.69 g |
38% |
Fat |
49.92 g |
64% |
Saturated 2 |
4.8 g |
(of recommended max) 24% |
Monounsatured |
18.09 g |
45% |
Polyunsatured |
13.75 g |
69% |
2 A maximum of 20g of saturated fat per day is recommended
Minerals
Calcium (Ca) |
172.67 mg |
13% |
Iron (Fe) |
5.78 mg |
32% |
Magnesium (Mg) |
342.56 mg |
82% |
Phosphorus (P) |
729.11 mg |
58% |
Potassium (K) |
692.56 mg |
15% |
Sodium (Na) |
8.67 mg |
0% |
Zinc (Zn) |
4.71 mg |
43% |
Copper (Cu) |
1.28 mg |
142% |
Manganese (Mn) |
3.25 mg |
141% |
Selenium (Se) |
0.04 mg |
73% |
Vitamins
Thiamin (B1) |
0.7 mg |
58% |
Riboflavin (B2) |
0.36 mg |
28% |
Niacin (B3) |
6.49 mg |
41% |
Pantothenic acid (B5) |
0.64 mg |
13% |
Pyridoxine (B6) |
0.37 mg |
22% |
Folate (B9) |
0.09 mg |
23% |
Ascorbic acid (C) |
0.79 mg |
1% |
Vitamin E |
7.06 mg |
47% |
Amino acids
Arginine |
3.79 g |
|
Histidine |
0.74 g |
106% |
Lysine |
1.11 g |
53% |
Aspartic acid |
2.88 g |
|
Glutamic acid |
5.36 g |
|
Serine |
1.43 g |
|
Threonine |
0.97 g |
92% |
Cysteine |
0.44 g |
|
Glycine |
1.49 g |
|
Proline |
1.21 g |
|
Alanine |
1.27 g |
|
Isoleucine |
1.07 g |
76% |
Leucine |
1.91 g |
70% |
Methionine |
0.61 g |
58% |
Phenylalanine |
1.39 g |
79% |
Tryptophan |
0.41 g |
146% |
Tyrosine |
0.99 g |
|
Valine |
1.35 g |
74% |