Nuts and seeds
From Philosophical Vegan Wiki
Revision as of 12:27, 7 June 2021 by Thebestofenergy (talk | contribs)
| 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) |
