nice chart for NUTS and I dont mean people!

February 2, 2010

http://www.nuthealth.org/nutrition/nutrient1oz.html?wpisrc=nl_health

Nutrients and % DV in 1 Ounce of Tree Nuts¹

Nutrient

Units

Almonds

Brazils

Cashews

Hazelnuts

Macadamias

Pecans

Pine nuts2

Pistachios

Walnuts

# of kernels/oz

24

6

18

21

10-12

19 halves

167

49

14 halves

Calories

kcal

160

190

160

180

200

190

160

190

Protein

g*

6

4

2

3

4

6

4

Total Fat

g

14

19

13

17

22

20

19

13

18

Saturated Fat

g

1

4

3

1.5

3.5

2

1.5

Monounsaturated Fat

g

9

7

8

13

17

12

5.5

7

2.5

Polyunsaturated Fat

g

3

6

2

0.5

6

10

4

13

Linoleic acid (18:2)

g

3

6

2

0.5

6

9

4

11

Linolenic acid (18:3)

g

0

0.5

0

2.5

Cholesterol

mg**

0

Carbohydrate

g

6

3

9

5

4

8

4

Fiber

g

4

2

1

3

2

3

1

3

2

Calcium

mg (%DV***)

75 (8)

45 (4)

13 (2)

32 (4)

20 (2)

5 (0)

31 (4)

28 (2)

Iron

mg (%DV)

1.05 (6)

0.69 (4)

1.7 (10)

1.33 (8)

0.75 (4)

0.72 (4)

1.57 (8)

1.19 (6)

0.82 (4)

Magnesium

mg (%DV)

76 (20)

107 (25)

74 (20)

46 (10)

33 (8)

34 (8)

71 (20)

34 (8)

45 (10)

Phosphorus

mg (%DV)

137 (15)

206 (20)

139 (15)

82 (8)

56 (6)

79 (8)

163 (16)

137 (15)

98 (10)

Potassium

mg (%DV)

200 (6)

187 (6)

160 (4)

193 (6)

103 (2)

116 (4)

169 (4)

295 (8)

125 (4)

Sodium

mg (%DV)

0 (0)

1 (0)

5 (0)

0 (0)

1 (0)

0 (0)

1 (0)

3 (0)

1 (0)

Zinc

mg (%DV)

0.87 (6)

1.15 (8)

1.59 (10)

0.69 (4)

0.37 (2)

1.28 (8)

1.83 (12)

0.65 (4)

0.88 (6)

Copper

mg (%DV)

0.28 (15)

0.49 (25)

0.63 (30)

0.49 (25)

0.16 (8)

0.34 (15)

0.38 (20)

0.45 (25)

Manganese

mg (%DV)

0.65 (30)

0.35 (15)

0.23 (10)

1.75 (90)

0.86 (45)

1.28 (60)

2.5 (120)

0.36 (20)

0.97 (50)

Selenium

mcg **** (%DV)

0.7 (0)

543.5 (780)

3.3 (4)

0.7 (0)

3.3 (4)

1.1 (2)

0.2 (0)

2.6 (4)

1.4 (2)

Vitamin C

mg (%DV)

0 (0)

0.2 (0)

0 (0)

1.8 (2)

0.2 (0)

0.3 (0)

0.2 (0)

0.7 (2)

0.4 (0)

Thiamin

mg (%DV)

0.06 (4)

0.18 (10)

0.06 (4)

0.18 (10)

0.2 (15)

0.19 (10)

0.1 (6)

0.24 (15)

0.1 (6)

Riboflavin

mg (%DV)

0.29 (15)

0.01 (0)

0.06 (4)

0.03 (2)

0.04 (2)

0.06 (4)

0.05 (2)

0.04 (2)

Niacin

mg (%DV)

0.96 (4)

0.08 (0)

0.4 (2)

0.51 (2)

0.65 (4)

0.33 (2)

1.24 (6)

0.4 (2)

0.32 (2)

Pantothenic acid

mg (%DV)

0.13 (0)

0.05 (0)

0.35 (4)

0.26 (2)

0.17 (2)

0.25 (2)

0.09 (0)

0.15 (2)

0.16 (2)

Vitamin B6

mg (%DV)

0.04 (2)

0.03 (0)

0.07 (4)

0.16 (8)

0.1 (6)

0.06 (2)

0.03 (0)

0.36 (20)

0.15 (8)

Folate

mcg (%DV)

14 (4)

6 (2)

20 (4)

32 (8)

3 (0)

6 (2)

10 (2)

14 (4)

28 (6)

Choline, total

mg (%DV)

14.8 (2)

8.2 (0)

17.3 (4)

12.9 (2)

12.6 (2)

11.5 (2)

15.8 (2)

20.2 (4)

11.1 (2)

Betaine

mg

0.1

n/a

0.1

0.2

0.1

0.2

0.1

Vitamin B12

mcg (%DV)

0 (0)

Vitamin A

IU (%DV)

0 (0)

6 (0)

0 (0)

16 (0)

8 (0)

74 (2)

6 (0)

Vitamin K

mcg

0

9.8

4

0

1

15.3

3.7

0.8

Vitamin E

(%DV)

(35)

(8)

(0)

(20)

(0)

(2)

(15)

(2)

(0)

Tocopherol, alpha

mg

7.43

1.62

0.26

4.26

0.16

0.40

2.65

0.55

0.20

Tocopherol, beta

mg

0.08

0

n/a

0.09

0

0.11

0

0.04

Tocopherol, gamma

mg

0.18

2.23

n/a

0

6.93

3.16

6.36

5.91

Tocopherol, delta

mg

0.01

0.22

n/a

0

0.13

0

0.21

0.54

Carotenoids

Carotene, beta

mcg

0

3

0

8

5

45

3

Carotene, alpha

mcg

0

1

0

Cryptoxanthin, beta

mcg

0

3

0

Lutein + zeaxanthin

mcg

0

7

26

0

5

3

342

3

Source: USDA National Nutrient Database for Standard Reference, Release 21, 2008.

*g = gram; **mg = milligram; ***mcg = microgram; ****% DV= % Daily Value

¹All of the nuts are unsalted; almonds, brazilnuts, hazelnuts, pecans, pine nuts and walnuts are unroasted; cashews, macadamias and pistachios are dry roasted. 2Pignolia variety.

Prepared by the International Tree Nut Council Nutrition Research & Education Foundation, 4/09.

For more information please visit our website at www.nuthealth.org.

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nice chart for NUTS and I dont mean people!

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