Nuts & Seeds  Vitamin & Minerals

Food Item Name

App. measure

Weight
(g)

Moi
sture

(%)

Food Energy
Calorie
(kcal)

Pro-
tein

(g)

Fats

(g)

Carob-
hydrates

(g)

Fiber
(g)

Cal-
cium
(g)

Pho-
phorus
(mg)

Sodium
(mg)

Mag-
nesium
(mg)

Potas-
sium
(mg)

Iron
(mg)

Zinc
(mg)

Copper

Almonds

Unsalted

1 cup

142

---

910.2

27.0

76.5

28.4

4.3

355.0

681.6

4.3

383.4

979.8

5.68

--

---

Roasted & salted 

1 cup

157

.07

984.4

29.2

90.6

30.6

4.1

369.0

791.3

310.9

---

1213.6

7.38

4.02

---

Dried shelled

1 cup

142

4.7

849.2

26.4

77.0

27.7

3.7

332.3

715.7

5.7

415.6

1097.7

6.67

4.45

2.00

Brazil nuts shelled

1 cup

140

4.6

1001.0

20.0

95.5

15.3

4.3

260.4

970.2

1.4

444.5

1001.0

4.76

5.92

3.34

Cashews unsalted

1 cup

140

5.2

834.4

24.1

63.8

41.0

2.0

53.2

522.1

21.0

373.8

649.6

5.32

6.13

---

Chestnut fresh

1 cup

200

52.5

408.0

5.8

5.4

84.2

2.2

54.0

176.0

12.0

84.0

908.0

3.40

---

.12

dried

1 cup

100

8.4

377.0

6.7

4.1

78.6

2.5

52.0

162.0

12.0

---

875.0

3.30

---

---

Coconuts

Meat fresh grated

1 cup

130

50.9

481.9

4.4

46.2

12.2

5.2

16.9

123.5

29.9

59.8

332.8

2.21

.07

.03

dried unsweetened

1 cup

130

3.5

860.6

9.4

84.4

29.9

5.1

33.8

243.1

68.9

117.0

764.4

4.29

---

.87

dried sweet

1 cup

130

3.3

712.4

4.7

50.8

69.2

5.3

20.8

145.6

23.4

100.1

458.9

2.60

--

--

Milk

1 cup

244

65.7

614.9

7.8

60.8

12.7

--

39.0

244.0

129.3

---

462.6

3.90

--

---

Water

1 cup

244

94.2

53.7

.7

.5

11.5

---

48.8

31.7

61.0

68.3

358.7

0.73

--

---

Hazelnuts whole shelled

1 cup

135

5.8

945.0

17.1

87.3

22.5

4.1

282.2

455.0

2.7

234.8

950.4

4.59

3.29

1.73

Flax seed dried

1 oz

28

6.3

139.4

5.0

9.4

10.4

2.5

75.9

129.4

---

---

----

12.26

---

---

Macadamia shelled

1 cup

140

3.0

1086.4

10.9

106.0

22.3

3.5

67.2

225.4

--

---

369.6

2.80

2.39

---

Food Item Name

Vitamin A (iu)

Vitamin E (mg)

Vitamin C (mg)

Thiamine (mg) 

Riboflavin
(mg)

Niacin (mg)

Pantothenic Acid (mg)

Vitamin B6 (pyridoxine)
(mg)

Folic Acid

(mg)

Almonds

Unsalted

0

21.30

---

.03

.10

4.97

---

.16

136.32

Roasted & salted 

0

---

0

.08

1.44

5.50

.39

.15

---

Dried shelled

0

39.62

--

.34

1.31

4.97

.67

.14

---

Brazil nuts shelled

0

9.10

14.00

1.34

.17

2.24

.32

.24

5.60

Cashews unsalted

140

--

---

.60

.35

2.52

1.82

---

---

Chestnut fresh

160

1.00

12.00

.44

.44

1.20

.95

.66

---

dried

---

---

---

.32

.38

1.20

---

---

---

Coconuts

Meat fresh grated

0

.91

3.90

.07

.03

.65

.26

.06

31.20

dried unsweetened

0

---

0

.08

.05

.78

.26

---

---

dried sweet

0

---

0

.05

.04

.52

.26

---

---

Milk

0

---

4.88

.07

---

1.95

---

---

---

Water

0

--

4.88

---

---

.24

.12

.08

---

Hazelnuts whole shelled

144.5

28.35

4.05

.62

.73

1.21

1.55

.74

97.20

Flax seed dried

0

---

---

.05

.05

.39

---

---

---

Macadamia shelled

0

--=

0

.48

.15

1.82

---

---

---

Food Item Name

App. measure

Weight
(g)

Moi
sture

(%)

Food Energy
Calorie
(kcal)

Pro-
tein

(g)

Fats

(g)

Carob-
hydrates

(g)

Fiber
(g)

Cal-
cium
(g)

Pho-
phorus
(mg)

Sodium
(mg)

Mag-
nesium
(mg)

Potas-
sium
(mg)

Iron
(mg)

Zinc
(mg)

Copper

Peanuts

Raw w/skins

1 cup

150

5.6

846.0

39.0

71.3

27.9

3.6

103.5

601.5

7.5

237.5

1011.0

3.15

4.86

1.18

Raw w/o skins

1 cup

142

5.4

806..6

37.3

70.6

25.0

2.7

83.8

580.8

7.1

292.5

957.1

2.84

4.12

.38

Roasted salted

1 cup

144

1.6

824.4

37.4

71.7

27.1

3.4

106.6

577.4

601.9

252.0

970.6

3.02

4.26

.39

butter, creamy

1 Tbs

32

--

190.0

8.1

16.2

5.4

5.9

11.8

105.7

190.0

57.6

200.0

.67

.93

.22

Pecans

1 cup

108

3.4

797.7

10.2

77.1

15.6

2.5

78.8

312.1

11.9

118.8

651.2

2.59

4.43

1.19

Pine nuts

1 Tbs

7

5.6

44.1

2.2

3.6

.8

.1

---

---

---

---

----

----

---

---

pistachio shelled

1 cup

125

5.3

793.8

23.6

67.0

23.8

2.4

163.8

625.0

--

197.5

1215.0

913

--

--

Pumpkin & Squash seeds dried

1 cup

140

--

774.2

40.6

65.4

21.0

2.7

71.4

1601.0

---

---

---

15.68

10.30

---

Sesame seeds dry

1 cup

28

5.4

157.6

5.2

13.7

6.0

1.8

324.8

172.5

16.8

50.7

203.0

2.94

2.80

--

dry, decorticated

1 cup

28

4.8

163.0

7.4

15.3

2.6

.8

36.7

217.3

11.2

97.1

114.0

2.18

2.80

---

Sunflower dry

1 cup

145

4.8

812.0

33.4

68.6

28.9

5.5

174.0

1213.7

43.5

55.1

1334.0

10.30

6.64

2.57

Walnuts Black chopped

1 cup

125

3.1

847.5

25.6

74.5

18.5

2.1

--

712.5

3.8

237.5

575.0

7.50

4.28

--

English Persian chopped

1 cup

120

3.5

832.8

18.0

76.1

19.0

2.5

118.0

456.0

2.4

172.8

540.0

3.72

3.84

1.68

Food Item Name

Vitamin A (iu)

Vitamin E (mg)

Vitamin C (mg)

Thiamine (mg) 

Riboflavin
(mg)

Niacin (mg)

Pantothenic Acid (mg)

Vitamin B6 (pyridoxine)
(mg)

Folic Acid

(mg)

Peanuts

Raw w/skins

24.0

14.55

0

.71

.20

25.80

4.20

--

----

Raw w/o skins

0

13.77

0

1.41

.19

22.44

3.98

.75

156.21

Roasted salted

0

13.97

0

.46

.19

24.75

3.02

.58

152.64

butter, creamy

0

1.49

0

.05

.04

4.90

.74

.16

.16.90

Pecans

140.4

1.30

2.16

.93

.14

.97

1.84

.20

25.92

Pine nuts

---

----

----

.04

---

---

---

--

--

pistachio shelled

287.5

---

0

.84

--

1.75

---

--

72.50

Pumpkin & Squash seeds dried

98.0

---

---

.34

.27

3.36

---

.13

---

Sesame seeds dry

8.4

--

0

.27

.07

1.51

---

--

---

dry, decorticated

18.5

--

0

.20

.02

1.31

.19

.04

---

Sunflower dry

72.5

18.85

---

2.84

.33

7.83

2.03

1.81

--

Walnuts Black chopped

375

---

---

.28

.14

.88

---

--

---

English Persian chopped

36.0

.48

2.40

.40

.16

1.08

1.08

.88

79.20