Nuts and Seeds
Average Nutrition Facts (100g)
| | RDA |
Energy |
577.91 kcal 2417 kJ |
29% |
Water |
4.68 g 5 ml |
0% |
Protein |
21.61 g |
43% |
Carbohydrate |
20.88 g |
8% |
Sugars |
3.2 g |
6% |
Starch |
2.52 g |
|
Fiber |
10.78 g |
39% |
Fat |
49.48 g |
63% |
Saturated 2 |
5.09 g |
(of recommended max) 25% |
Monounsatured |
18.63 g |
47% |
Polyunsatured |
14.54 g |
73% |
2 A maximum of 20g of saturated fat per day is recommended
Minerals
Calcium (Ca) |
239.45 mg |
18% |
Iron (Fe) |
6.45 mg |
36% |
Magnesium (Mg) |
323.18 mg |
77% |
Phosphorus (P) |
698.27 mg |
56% |
Potassium (K) |
701.91 mg |
15% |
Sodium (Na) |
8.18 mg |
0% |
Zinc (Zn) |
4.76 mg |
43% |
Copper (Cu) |
1.54 mg |
171% |
Manganese (Mn) |
2.99 mg |
130% |
Selenium (Se) |
0.03 mg |
55% |
Vitamins
Thiamin (B1) |
0.72 mg |
60% |
Riboflavin (B2) |
0.33 mg |
25% |
Niacin (B3) |
5.84 mg |
37% |
Pantothenic acid (B5) |
0.57 mg |
11% |
Pyridoxine (B6) |
0.53 mg |
31% |
Folate (B9) |
0.09 mg |
23% |
Cobalamine (B12) |
2.33 mg |
97083% |
Ascorbic acid (C) |
1.15 mg |
1% |
Vitamin E |
6.06 mg |
40% |
Amino acids
Arginine |
3.32 g |
|
Histidine |
0.66 g |
94% |
Lysine |
1.02 g |
49% |
Aspartic acid |
2.51 g |
|
Glutamic acid |
4.95 g |
|
Serine |
1.33 g |
|
Threonine |
0.88 g |
84% |
Asparagine |
0.1 g |
|
Glutamine |
0.92 g |
|
Cysteine |
0.4 g |
|
Glycine |
1.37 g |
|
Proline |
1.1 g |
|
Alanine |
1.16 g |
|
Isoleucine |
1 g |
71% |
Leucine |
1.77 g |
65% |
Methionine |
0.57 g |
54% |
Phenylalanine |
1.27 g |
73% |
Tryptophan |
0.38 g |
136% |
Tyrosine |
0.87 g |
|
Valine |
1.28 g |
70% |