Nuts and Seeds
Average Nutrition Facts (100g)
| | RDA |
| Energy |
582.08 kcal 2435 kJ |
29% |
| Water |
4.68 g 5 ml |
0% |
| Protein |
21.06 g |
42% |
| Carbohydrate |
20.53 g |
7% |
| Sugars |
3.3 g |
7% |
| Starch |
2.52 g |
|
| Fiber |
10.69 g |
38% |
| Fat |
50.42 g |
65% |
| Saturated 2 |
5.04 g |
(of recommended max) 25% |
| Monounsatured |
20.88 g |
52% |
| Polyunsatured |
13.99 g |
70% |
2 A maximum of 20g of saturated fat per day is recommended
Minerals
| Calcium (Ca) |
231.92 mg |
18% |
| Iron (Fe) |
6.17 mg |
34% |
| Magnesium (Mg) |
309.58 mg |
74% |
| Phosphorus (P) |
665.92 mg |
53% |
| Potassium (K) |
698.25 mg |
15% |
| Sodium (Na) |
7.5 mg |
0% |
| Zinc (Zn) |
4.55 mg |
41% |
| Copper (Cu) |
1.54 mg |
171% |
| Manganese (Mn) |
3.8 mg |
165% |
| Selenium (Se) |
0.37 mg |
673% |
Vitamins
| Thiamin (B1) |
0.7 mg |
58% |
| Riboflavin (B2) |
0.33 mg |
25% |
| Niacin (B3) |
5.49 mg |
34% |
| Pantothenic acid (B5) |
0.59 mg |
12% |
| Pyridoxine (B6) |
0.54 mg |
32% |
| Folate (B9) |
4.41 mg |
1103% |
| Cobalamine (B12) |
2.33 mg |
97083% |
| Ascorbic acid (C) |
1.58 mg |
2% |
| Vitamin A |
0.09 mg |
10% |
| Vitamin E |
7.01 mg |
47% |
Amino acids
| Arginine |
3.35 g |
|
| Histidine |
0.63 g |
90% |
| Lysine |
0.98 g |
47% |
| Aspartic acid |
2.39 g |
|
| Glutamic acid |
4.93 g |
|
| Serine |
1.46 g |
|
| Threonine |
0.85 g |
81% |
| Asparagine |
0.1 g |
|
| Glutamine |
0.92 g |
|
| Cysteine |
0.36 g |
|
| Glycine |
1.46 g |
|
| Proline |
1.13 g |
|
| Alanine |
1.1 g |
|
| Isoleucine |
1.06 g |
76% |
| Leucine |
1.72 g |
63% |
| Methionine |
0.51 g |
49% |
| Phenylalanine |
1.2 g |
69% |
| Tryptophan |
0.38 g |
136% |
| Tyrosine |
0.87 g |
|
| Valine |
1.31 g |
72% |