Nutrition Information Grid

Nutrient Units Almonds Brazils Cashews Hazelnuts Macadamias Peanuts Pecans Pine nuts Pistachios Walnuts
Calories kcal 580 660 570 630 720 590 690 670 570 650
Protein g* 21 14 15 15 8 24 9 14 21 15
Total Fat g 51 66 46 61 76 50 72 68 46 65
Saturated Fat g 4 15 9 4 12 7 6 5 6 6
Monounsaturated
Fat		 g 32 25 27 46 59 25 41 19 24 9
Polyunsaturated
Fat		 g 12 21 8 8 1.5 16 22 34 14 47
Linoleic acid
(18:2)		 g 12 20.54 7.66 7.83 1.3 16 21 33 13.64 38
Linolenic acid
(18:3)		 g 0 0.04 0.16 0.09 0.2 0 1 0.16 0.26 9
Cholesterol mg
**		 0 0 0 0 0 0 0 0 0 0
Carbohydrate g 20 12 33 17 13 22 14 13 28 14
Fiber g 12 7 3 10 8 8 10 4 10 7
Calcium mg 248 160 45 114 70 54 70 16 110 98
Iron mg 4.3 2.43 6 4.7 2.65 2.26 2.53 5.53 4.2 2.91
Magnesium mg 275 376 260 163 118 176 121 251 120 158
Phosphorus mg 474 725 490 290 198 358 277 575 485 346
Potassium mg 728 659 565 680 363 658 410 597 1042 441
Sodium mg 1 3 16 0 4 6 0 2 10 2
Zinc mg 3.36 4.06 5.6 2.45 1.29 3.31 4.53 6.45 2.3 3.09
Copper mg 1.11 1.74 2.22 1.72 0.57 0.67 1.2 32 1.32 1.59
Manganese mg 2.53 1.22 0.83 6.17 3.04 2.08 4.5 8.8 1.27 3.41
Selenium mcg
***		 2.8 1917 11.7 2.4 3.6 7.5 3.8 0.7 9.3 4.9
Vitamin C mg 0 0.7 0 6.3 0.7 0 1.1 0.8 2.3 1.3
Thiamin mg 0.24 0.62 0.2 0.64 0.71 0.44 0.66 0.36 0.84 0.34
Riboflavin mg 0.81 0.03 0.2 0.11 0.09 0.1 0.13 0.23 0.16 0.15
Niacin mg 3.92 0.3 1.4 1.8 2.27 13.52 1.17 4.39 1.42 1.12
Pantothenic
acid		 mg 0.35 0.18 1.22 0.92 0.6 1.39 0.86 0.31 0.51 0.57
Vitamin B6 mg 0.13 0.1 0.26 0.56 0.36 0.26 0.21 0.09 1.27 0.54
Folate mcg 29 22 69 113 10 145 22 34 50 98
Choline, total mg 52 29 n/a 46 45 n/a 40 56 71 39
Betaine mg 0.5 0.4 n/a 0.4 0.3 n/a 0.7 0.4 0.8 0.3
Vitamin B12 mcg 0 0 0 0 0 0 0 0 0 0
Vitamin A IU
****		 5 0 0 20 0 0 56 29 262 20
Vitamin K mcg 0 0 34.7 14.2 n/a 0 3.5 53.9 13.2 2.7
Vitamin E                      
Tocopherol, alpha mg 25.87 5.73 0.92 15.03 0.57 6.93 1.4 9.33 1.93 0.7
Tocopherol,
beta		 mg 0.43 0 n/a 0.33 0 n/a 0.39 0 0.14 0.15
Tocopherol, gamma mg 0.89 7.87 n/a 0 0 n/a 24.44 11.15 22.45 20.83
Tocopherol,
delta		 mg 0.25 0.77 n/a 0 0 n/a 0.47 0 0.73 1.89
Total Phytosterols mg 120 n/a 158 96 114 n/a 102 141 214 72
Stigmasterol mg 4 n/a n/a 1 0 n/a 3 n/a 4 1
Campesterol mg 5 n/a n/a 6 7 n/a 5 n/a 10 7
Beta-sitosterol mg 111 n/a n/a 89 107 n/a 89 n/a 199 64
Carotenoids                      
Carotene,
beta		 mcg 3 0 0 11 0 0 29 17 157 12
Carotene,
alpha		 mcg 0 0 0 3 0 0 0 0 0 0
Cryptoxanthin,
beta		 mcg 0 0 0 0 n/a 0 9 0 0 0
Lutein + zeaxanthin mcg 1 0 23 92 n/a 0 17 9 1205 9

Source: USDA National Nutrient Database for Standard Reference, Release 19, 2006. g = gram; **mg = milligram; ***mcg = microgram; ****IU = International Units

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

But all the endings are also beginnings. We just don’t know it at the time. Mitch Albom