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Nuts & Seeds



Nuts&Seeds


Contents :-



Nuts & Seeds



Almonds
NutsAndSeeds2 Protein/Fiber (raw, unsalted)
1 ounce (24 whole nuts) raw contains 6 grams protein and 3.35 grams of dietary fiber.
Minerals (in descending order) Vitamins (in descending order)
Potassium 206 mg
Phosphorus 134 mg
Calcium 70 mg
Sodium 0.2 mg
Magnesium 77 mg
Selenium 1.2 mcg
Iron 1.2 mg
Zinc 0.95 mg
Manganese 0.7 mg
Also contains a small amount of copper.
Folate 8.2 mcg
Vitamin E 7.3 mg
Vitamin A 2.8 IU
Niacin 1.1 mg

NutsAndSeeds3 Protein/Fiber (raw, unsalted)
1 ounce (6-8 whole nuts) raw contains 4 grams of protein and 2.1 grams of fiber.
Minerals (in descending order) Vitamins (in descending order)
Phosphorus 205.3 mg
Potassium 186.8 mg
Magnersium 106.6 mg
Selenium 543.5 mcg
Calcium 45.4 mg
Zinc 1.15 mg
Iron 0.69 mg
Also contains small amounts of manganese and copper.
Folate 8.2 mcg
Vitamin E 1.6 mg
Vitamin C 1.0 mg
Contains some other vitamins in small amounts.

Cashews
NutsAndSeeds4 Protein/Fiber (raw, unsalted)
1 ounce whole nuts raw contains 5.17 grams of protein and 0.94 grams of fiber.
Minerals (in descending order) Vitamins (in descending order)
Potassium 187 mg
Phosphorus 168 mg
Magnesium 82.8 mg
Calcium 10.5 mg
Sodium 3.4 mg
Iron 1.9 mg
Zinc 1.64 mg
Selenium 5.6 mcg
Also contains small amounts of manganese and copper.
Vitamin K 9.7 mcg
Folate 7.0 mcg
Contains some other vitamins in small amounts.

Chestnuts
NutsAndSeeds5 Protein/Fiber (raw, unsalted)
Ten (10) roasted kernels with no salt added contains 2.7 grams protein and 4.3 grams fiber. (Note: chestnuts must be boiled or roasted before eating due to the high levels of tannic acid.)
Minerals (in descending order) Vitamins (in descending order)
Potassium 497 mg
Phosphorus 90 mg
Calcium 24.4 mg
Magnesium 27.7 mg
Sodium 1.7 mg
Iron .76 mg
Selenium 1.0 mcg
Manganese 1.0 mg
Zinc
Also contains small amounts of copper and zinc.
Vitamin A 20.1 IU
Vitamin C 21.8 mg
Niacin 1.12 mg
Pantothenic Acid .46 mg
Folate 58.8 mcg
Vitamin K 6.55 mcg
Contains some other vitamins in small amounts.

Hazelnuts
NutsAndSeeds6 Protein/Fiber (raw, unsalted)
Ten (10) nuts raw contain 2 grams protein and 1.4 grams fiber.
Minerals (in descending order) Vitamins (in descending order)
Potassium 95.2 mg
Phosphorus 40.6 mg
Magnesium 22.8 mg
Calcium 16 mg
Iron .66 mg
Also contains small amounts of selenium, manganese, copper and zinc.
Zinc
Also contains small amounts of copper and zinc.
Vitamin A 2.8 IU
Vitamin C .9 mg
Folate 15.8 mcg
Vitamin K 2 mcg
Contains some other vitamins in small amounts.

Macadamias
NutsAndSeeds7 Protein/Fiber (raw, unsalted)
10-12 kernels (1 ounce) raw contains 2.24 grams protein and 2.44 grams fiber.
Minerals (in descending order) Vitamins (in descending order)
Potassium 104.3 mg
Phosphorus 53.3 mg
Magnesium 36.9 mg
Calcium 24 mg
Sodium 1.4 mg
Iron 1.0 mg
Also contains small amounts of selenium, manganese, copper and zinc.
Folate 3.1 mcg
Contains some other vitamins in small amounts.

Pecans
NutsAndSeeds8 Protein/Fiber (raw, unsalted)
1 ounce (20 halves) raw contains 2.6 grams protein and 2.7 grams fiber.
Minerals (in descending order) Vitamins (in descending order)
Potassium 116.2 mg
Phosphorus 78.5 mg
Magnesium 34.3 mg
Calcium 19.8 mg
Zinc 1.3 mg
Iron .7 mg
Manganese 1.3 mg
Selenium 1.0 mcg
Also contains a small amount of copper.
Vitamin A 15.8 IU
Folate 6.23 mcg
Contains some other vitamins in small amounts.

peanuts
NutsAndSeeds9 Protein/Fiber (raw, unsalted)
One ounce raw peanuts contains 7.31 grams protein and 2.4 grams fiber.
Minerals (in descending order) Vitamins (in descending order)
Potassium 200 mg
Phosphorus 107 mg
Magnesium 47.6 mg
Calcium 26 mg
Sodium 5.1 mg
Iron 1.3 mg
Selenium 2.0 mcg
Also contains small amountsof manganese, copper and zinc.
Niacin 3.4 mg
Vitamin E 2.4 mg
Folate 68.0 mcg
Contains some other vitamins in small amounts.

Pine Nuts / Pignolias
NutsAndSeeds10 Protein/Fiber (raw, unsalted)
1 ounce dried nuts contains 3.9 grams protein and 1.0 gram fiber.
Minerals (in descending order) Vitamins (in descending order)
Potassium 169 mg
Phosphorus 163 mg
Magnesium 47.6 mg
Magnesium 71.2mg
Calcium 4.5 mg
Manganese 2.4 mg
Zinc 1.8 mg
Iron 1.6 mg
Also contains small amounts of selenium and copper.
Vitamin E 2.6 mg
Niacin 1.2 mg
Folate 19 mcg
Vitamin A 8.2 IU
Vitamin K 15.3 mcg
Contains some other vitamins in small amounts.

Pistachios
NutsAndSeeds11 Protein/Fiber (raw, unsalted)
1 ounce (49 kernels) dry roasted contains 6.0 grams protein and 3.0 grams fiber.
Minerals (in descending order) Vitamins (in descending order)
Potassium 295.4 mg
Phosphorus 137.5 mg
Magnesium 34.0 mg
Calcium 31.2 mg
Sodium 2.8 mg
Iron 1.2 mg
Selenium 2.6 mcg
Also contains small amounts of manganese, copper and zinc.
Vitamin A 74.3 IU
Folate 14.2 mcg
Vitamin A 8.2 IU
Vitamin K 15.3 mcg
Contains some other vitamins in small amounts.

Pumpkin Seeds
NutsAndSeeds12 Protein/Fiber (raw, unsalted)
1 ounce of roasted pumpkin or squash seeds without salt contains 5.3 mg protein and no fiber.
Minerals (in descending order) Vitamins (in descending order)
Potassium 260.5 mg
Magnesium 74.3 mg
Phosphorus 26.1 mg
Calcium 15.6 mg
Sodium 5.1 mg
Zinc 2.9 mg
Iron 0.9 mg
Also contains small amounts of manganese and copper.
Vitamin A 17.6 IU
Folate 2.6 mcg
Vitamin A 8.2 IU
Vitamin K 15.3 mcg
Contains some other vitamins in small amounts.

Sunflower Seeds
NutsAndSeeds13 Protein/Fiber (raw, unsalted)
1 ounce dry roasted sunflower seeds contains 5.5 mg protein and 3.1 mg fiber.
Minerals (in descending order) Vitamins (in descending order)
Phosphorus 327.4 mg
Potassium 241 mg
Magnesium 36.6 mg
Calcium 19.8 mg
Zinc 1.5 mg
Iron 1.0 mg
Selenium 22.5 mcg
Also contains small amounts of manganese and copper.
Vitamin A 6.5 IU
Folate 67.2 mcg
Vitamin E 6.0 mg
Contains some other vitamins in small amounts.

Walnuts
NutsAndSeeds14 Protein/Fiber (raw, unsalted)
1 ounce (14 halves) English walnuts contains 4.3 mg protein and 1.9 mg fiber.
Minerals (in descending order) Vitamins (in descending order)
Potassium 125 mg
Phosphorus 98.0 mg
Magnesium 44.8 mg
Calcium 27.8 mg
Manganese 1.0 mg
Zinc .9 mg
Iron .8 mg
Selenium 1.4 mcg




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