Difference between revisions of "Nuts and seeds"

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|-
 
|-
 
| style="height:40px;| Almond butter
 
| style="height:40px;| Almond butter
−
| style="text-align:center;"|  
+
| style="text-align:center;"| 4.85
 
| 3.4
 
| 3.4
 
| 0%
 
| 0%
 
| 13%
 
| 13%
−
|
+
| 26% (3.9)
−
|
+
| 6% (56.5)
−
|  
+
| 4% (0.6)
−
|  
+
| 3% (121.8)
−
|
+
| 5% (0.5)
 
|-
 
|-
 
| style="height:40px;| Cashews
 
| style="height:40px;| Cashews
−
| style="text-align:center;"|  
+
| style="text-align:center;"| 1.97
 
| 2.7
 
| 2.7
 
| 2%  
 
| 2%  
 
| 8%
 
| 8%
−
|
+
| 1% (0.2)
−
|
+
| 1% (7.8)
−
|  
+
| 7% (1.0)
−
|  
+
| 2% (98.4)
−
|
+
| 9% (1.0)
 
|-
 
|-
 
| style="height:40px;| Chestnuts
 
| style="height:40px;| Chestnuts
−
| style="text-align:center;"|  
+
| style="text-align:center;"| 0.98
 
| 1.3
 
| 1.3
 
| 2%
 
| 2%
 
| 2%
 
| 2%
−
|
+
| 1% (0.2)
−
|
+
| 1% (11.8)
−
|  
+
| 2% (0.4)
−
|  
+
| 5% (241.6)
−
|
+
| 2% (0.2)
 
|-
 
|-
 
| style="height:40px;| Chia seeds
 
| style="height:40px;| Chia seeds
−
| style="text-align:center;"|  
+
| style="text-align:center;"| 10.86
 
| 3.4
 
| 3.4
 
| 229%
 
| 229%
 
| 7%
 
| 7%
−
|
+
| 1% (0.1)
−
|
+
| 13% (129.8)
−
|  
+
| 31% (3.4)
−
|  
+
| 2% (83.7)
−
|
+
| 9% (0.9)
 
|-
 
|-
 
| style="height:40px;| Flax seeds
 
| style="height:40px;| Flax seeds
−
| style="text-align:center;"|  
+
| style="text-align:center;"| 9.18
 
| 3.4
 
| 3.4
 
| 267%
 
| 267%
 
| 7%
 
| 7%
−
|
+
| 0% (0.1)
−
|
+
| 5% (47.8)
−
|  
+
| 7% (1.1)
−
|  
+
| 3% (152.2)
−
|
+
| 7% (0.8)
 
|-
 
|-
 
| style="height:40px;| Hazelnuts
 
| style="height:40px;| Hazelnuts
−
| style="text-align:center;"|  
+
| style="text-align:center;"| 3.15
 
| 2.3
 
| 2.3
 
| 1%
 
| 1%
 
| 8%
 
| 8%
−
|
+
| 16% (2.4)
−
|
+
| 2% (19.0)
−
|  
+
| 4% (0.7)
−
|  
+
| 2% (116.9)
−
|
+
| 4% (0.4)
 
|-
 
|-
 
| style="height:40px;| Hemp seeds, hulled
 
| style="height:40px;| Hemp seeds, hulled
−
| style="text-align:center;"|  
+
| style="text-align:center;"| 10.70
 
| 5.7
 
| 5.7
 
| 105%
 
| 105%
 
| 31%
 
| 31%
−
|
+
| 1% (0.1)
−
|
+
| 1% (12.7)
−
|  
+
| 9% (1.4)
−
|  
+
| 5% (217.0)
−
|
+
| 16% (1.8)
 
|-
 
|-
 
| style="height:40px;| Hemp seeds, unhulled
 
| style="height:40px;| Hemp seeds, unhulled
−
| style="text-align:center;"|  
+
| style="text-align:center;"| 10.26
 
| 4.7
 
| 4.7
 
| 87%
 
| 87%
 
| 19%
 
| 19%
−
|
+
| 2% (0.3)
−
|
+
| 3% (27.6)
−
|  
+
| 17% (2.7)
−
|  
+
| 3% (163.3)
−
|
+
| 12% (1.3)
 
|-
 
|-
 
| style="height:40px;| Macadamia nuts
 
| style="height:40px;| Macadamia nuts
−
| style="text-align:center;"|  
+
| style="text-align:center;"| 0.82
 
| 1.1
 
| 1.1
 
| 2%
 
| 2%
 
| 1%
 
| 1%
−
|
+
| 1% (0.1)
−
|
+
| 1% (9.8)
−
|  
+
| 2% (0.4)
−
|  
+
| 1% (50.7)
−
|
+
| 2% (0.2)
 
|-
 
|-
 
| style="height:40px;| Peanut butter
 
| style="height:40px;| Peanut butter
−
| style="text-align:center;"|  
+
| style="text-align:center;"| 2.31
 
| 3.7
 
| 3.7
 
| 0%
 
| 0%
 
| 12%
 
| 12%
−
|
+
| 10% (1.5)
−
|
+
| 1% (8.2)
−
|  
+
| 2% (0.3)
−
|  
+
| 2% (93.3)
−
|
+
| 4% (0.4)
 
|-
 
|-
 
| style="height:40px;| Pecans
 
| style="height:40px;| Pecans
−
| style="text-align:center;"|  
+
| style="text-align:center;"| 2.42
 
| 1.3
 
| 1.3
 
| 9%
 
| 9%
 
| 16%
 
| 16%
−
|
+
| 1% (0.2)
−
|
+
| 1% (10.1)
−
|  
+
| 2% (0.4)
−
|  
+
| 1% (59.7)
−
|
+
| 6% (0.7)
 
|-
 
|-
 
| style="height:40px;| Pine nuts (pignolias)
 
| style="height:40px;| Pine nuts (pignolias)
−
| style="text-align:center;"|  
+
| style="text-align:center;"| 3.21
 
| 2.0
 
| 2.0
 
| 1%
 
| 1%
 
| 29%
 
| 29%
−
|
+
| 9% (1.4)
−
|
+
| 0% (2.4)
−
|  
+
| 5% (0.8)
−
|  
+
| 2% (88.7)
−
|
+
| 9% (1.0)
 
|-
 
|-
 
| style="height:40px;| Pistachio nuts
 
| style="height:40px;| Pistachio nuts
−
| style="text-align:center;"|  
+
| style="text-align:center;"| 2.03
 
| 3.7
 
| 3.7
 
| 2%
 
| 2%
 
| 14%
 
| 14%
−
|
+
| 3% (0.4)
−
|
+
| 2% (18.8)
−
|  
+
| 4% (0.7)
−
|  
+
| 4% (177.0)
−
|
+
| 4% (0.4)
 
|-
 
|-
 
| style="height:40px;| Pumpkin seeds, shelled
 
| style="height:40px;| Pumpkin seeds, shelled
−
| style="text-align:center;"|  
+
| style="text-align:center;"| 2.72
 
| 5.2
 
| 5.2
 
| 1%
 
| 1%
 
| 20%
 
| 20%
−
|
+
| 1% (0.1)
−
|
+
| 1% (9.1)
−
|  
+
| 9% (1.4)
−
|  
+
| 3% (137.3)
−
|
+
| 12% (1.3)
 
|-
 
|-
 
| style="height:40px;| Pumpkin seeds, unshelled
 
| style="height:40px;| Pumpkin seeds, unshelled
−
| style="text-align:center;"|  
+
| style="text-align:center;"| 3.61
 
| 4.2
 
| 4.2
 
| 1%
 
| 1%
 
| 12%
 
| 12%
−
|
+
| 7% (1.0)
−
|
+
| 1% (12.3)
−
|  
+
| 5% (0.7)
−
|  
+
| 4% (206.1)
−
|
+
| 21% (2.3)
 
|-
 
|-
 
| style="height:40px;| Sesame seeds, hulled
 
| style="height:40px;| Sesame seeds, hulled
−
| style="text-align:center;"|  
+
| style="text-align:center;"| 2.71
 
| 3.2
 
| 3.2
 
| 3%
 
| 3%
 
| 24%
 
| 24%
−
|
+
| 2% (0.3)
−
|
+
| 1% (9.5)
−
|  
+
| 6% (1.0)
−
|  
+
| 1% (58.6)
−
|
+
| 10% (1.1)
 
|-
 
|-
 
| style="height:40px;| Sesame seeds, unhulled
 
| style="height:40px;| Sesame seeds, unhulled
−
| style="text-align:center;"|  
+
| style="text-align:center;"| 4.50
 
| 3.1
 
| 3.1
 
| 4%
 
| 4%
 
| 22%
 
| 22%
−
|
+
| 0% (0.0)
−
|
+
| 17% (170.2)
−
|  
+
| 16% (2.5)
−
|  
+
| 2% (81.7)
−
|
+
| 12% (1.4)
 
|-
 
|-
 
| style="height:40px;| Sunflower seeds
 
| style="height:40px;| Sunflower seeds
−
| style="text-align:center;"|  
+
| style="text-align:center;"| 6.79
 
| 3.6
 
| 3.6
 
| 1%
 
| 1%
 
| 23%
 
| 23%
−
|
+
| 40% (6.0)
−
|
+
| 1% (13.4)
−
|  
+
| 6% (0.9)
−
|  
+
| 2% (110.4)
−
|
+
| 8% (0.9)
 
|-
 
|-
 
| style="height:40px;| Walnuts
 
| style="height:40px;| Walnuts
−
| style="text-align:center;"|  
+
| style="text-align:center;"| 8.90
 
| 2.3
 
| 2.3
 
| 87%
 
| 87%
 
| 34%
 
| 34%
−
|
+
| 1% (0.1)
−
|
+
| 1% (15.0)
−
|  
+
| 3% (0.4)
−
|  
+
| 1% (67.4)
−
|
+
| 4% (0.5)
 
|}
 
|}

Revision as of 12:27, 7 June 2021

Name Final Value of Nutrient Density / kcal Proteins (grams) / 100 kcal Omega-3 (RDA) / 100 kcal Omega-6 (RDA) / 100 kcal Vitamin E (RDA, mg) / 100 kcal Calcium (RDA, mg) / 100 kcal Iron (RDA, mg) / 100 kcal Potassium (RDA, mg) / 100 kcal Zinc (RDA, mg) / 100 kcal
Almond butter 4.85 3.4 0% 13% 26% (3.9) 6% (56.5) 4% (0.6) 3% (121.8) 5% (0.5)
Cashews 1.97 2.7 2% 8% 1% (0.2) 1% (7.8) 7% (1.0) 2% (98.4) 9% (1.0)
Chestnuts 0.98 1.3 2% 2% 1% (0.2) 1% (11.8) 2% (0.4) 5% (241.6) 2% (0.2)
Chia seeds 10.86 3.4 229% 7% 1% (0.1) 13% (129.8) 31% (3.4) 2% (83.7) 9% (0.9)
Flax seeds 9.18 3.4 267% 7% 0% (0.1) 5% (47.8) 7% (1.1) 3% (152.2) 7% (0.8)
Hazelnuts 3.15 2.3 1% 8% 16% (2.4) 2% (19.0) 4% (0.7) 2% (116.9) 4% (0.4)
Hemp seeds, hulled 10.70 5.7 105% 31% 1% (0.1) 1% (12.7) 9% (1.4) 5% (217.0) 16% (1.8)
Hemp seeds, unhulled 10.26 4.7 87% 19% 2% (0.3) 3% (27.6) 17% (2.7) 3% (163.3) 12% (1.3)
Macadamia nuts 0.82 1.1 2% 1% 1% (0.1) 1% (9.8) 2% (0.4) 1% (50.7) 2% (0.2)
Peanut butter 2.31 3.7 0% 12% 10% (1.5) 1% (8.2) 2% (0.3) 2% (93.3) 4% (0.4)
Pecans 2.42 1.3 9% 16% 1% (0.2) 1% (10.1) 2% (0.4) 1% (59.7) 6% (0.7)
Pine nuts (pignolias) 3.21 2.0 1% 29% 9% (1.4) 0% (2.4) 5% (0.8) 2% (88.7) 9% (1.0)
Pistachio nuts 2.03 3.7 2% 14% 3% (0.4) 2% (18.8) 4% (0.7) 4% (177.0) 4% (0.4)
Pumpkin seeds, shelled 2.72 5.2 1% 20% 1% (0.1) 1% (9.1) 9% (1.4) 3% (137.3) 12% (1.3)
Pumpkin seeds, unshelled 3.61 4.2 1% 12% 7% (1.0) 1% (12.3) 5% (0.7) 4% (206.1) 21% (2.3)
Sesame seeds, hulled 2.71 3.2 3% 24% 2% (0.3) 1% (9.5) 6% (1.0) 1% (58.6) 10% (1.1)
Sesame seeds, unhulled 4.50 3.1 4% 22% 0% (0.0) 17% (170.2) 16% (2.5) 2% (81.7) 12% (1.4)
Sunflower seeds 6.79 3.6 1% 23% 40% (6.0) 1% (13.4) 6% (0.9) 2% (110.4) 8% (0.9)
Walnuts 8.90 2.3 87% 34% 1% (0.1) 1% (15.0) 3% (0.4) 1% (67.4) 4% (0.5)
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