Nuts and Seeds
Average Nutrition Facts (100g)
| | RDA |
|---|
| Energy |
597.4 kcal
2499 kJ |
30% |
| Water |
4.13 g
4 ml |
0% |
| Protein |
20.14 g |
40% |
| Carbohydrate |
18.85 g |
7% |
| Sugars |
3.79 g |
8% |
| Starch |
4.91 g |
|
| Fiber |
7.4 g |
26% |
| Fat |
53.96 g |
69% |
| Saturated 2 |
6.55 g |
(of recommended max) 33% |
| Monounsatured |
27.64 g |
69% |
| Polyunsatured |
16.57 g |
83% |
2 A maximum of 20g of saturated fat per day is recommended
Minerals
| Calcium (Ca) |
107.8 mg |
8% |
| Iron (Fe) |
5.6 mg |
31% |
| Magnesium (Mg) |
343.4 mg |
82% |
| Phosphorus (P) |
714.4 mg |
57% |
| Potassium (K) |
721.2 mg |
15% |
| Sodium (Na) |
6.4 mg |
0% |
| Zinc (Zn) |
5.02 mg |
46% |
| Copper (Cu) |
1.48 mg |
164% |
| Manganese (Mn) |
3.5 mg |
152% |
| Selenium (Se) |
0.05 mg |
91% |
Vitamins
| Thiamin (B1) |
0.92 mg |
77% |
| Riboflavin (B2) |
0.4 mg |
31% |
| Niacin (B3) |
4.94 mg |
31% |
| Pantothenic acid (B5) |
0.64 mg |
13% |
| Pyridoxine (B6) |
0.55 mg |
32% |
| Folate (B9) |
0.08 mg |
20% |
| Ascorbic acid (C) |
0.72 mg |
1% |
| Vitamin K |
0.01 mg |
8% |
| Vitamin E |
12.61 mg |
84% |
Amino acids
| Arginine |
4.55 g |
|
| Histidine |
0.97 g |
139% |
| Lysine |
1.28 g |
61% |
| Aspartic acid |
3.66 g |
|
| Glutamic acid |
6.27 g |
|
| Serine |
1.71 g |
|
| Threonine |
1.27 g |
121% |
| Cysteine |
0.67 g |
|
| Glycine |
1.61 g |
|
| Proline |
1.6 g |
|
| Alanine |
1.53 g |
|
| Isoleucine |
1.29 g |
92% |
| Leucine |
2.16 g |
79% |
| Methionine |
0.93 g |
89% |
| Phenylalanine |
1.45 g |
83% |
| Tryptophan |
0.37 g |
132% |
| Tyrosine |
1.26 g |
|
| Valine |
1.78 g |
98% |