NutriVals is a free database of Nutrition Facts.

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%
Food
Fruit Vegetables Meat Dairy Eggs Bread Superfood Legumes Cereals Nuts and Seeds Seafood Other Spices and Herbs
Macronutrients Carbohydrate Fat Protein Water Fiber
Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxine (B6) Folate (B9) Cobalamine (B12) Ascorbic Acid (C) Vitamin A Vitamin K Vitamin E Vitamin D
Minerals Calcium (Ca) Iron (Fe) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na) Zinc (Zn) Copper (Cu) Manganese (Mn) Iodine (I) Selenium (Se) Fluoride (F)
Amino acids Arginine Histidine Lysine Aspartic Acid Glutamic Acid Serine Threonine Asparagine Glutamine Cysteine Selenocysteine Glycine Proline Alanine Isoleucine Leucine Methionine Phenylalanine Tryptophan Tyrosine Valine