Things to do
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.
One must work and dare if one really wants to live. Vincent van Gogh