Nutrients in 100 Grams of Tree Nuts and Peanuts¹

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	1.30	16	21	33	13.64	38
Linolenic acid (18:3)	g	0	0.04	0.16	0.09	0.20	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	4.30	2.43	6.00	4.70	2.65	2.26	2.53	5.53	4.20	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	1,042	441
Sodium	mg	1	3	16	0	4	6	0	2	10	2
Zinc	mg	3.36	4.06	5.60	2.45	1.29	3.31	4.53	6.45	2.30	3.09
Copper	mg	1.11	1.74	2.22	1.72	0.57	0.67	1.20	32	1.32	1.59
Manganese	mg	2.53	1.22	0.83	6.17	3.04	2.08	4.50	8.80	1.27	3.41
Selenium	mcg***	2.80	1,917	11.70	2.40	3.60	7.50	3.80	0.70	9.30	4.90
Vitamin C	mg	0	0.70	0	6.30	0.70	0	1.10	0.80	2.30	1.30
Thiamin	mg	0.24	0.62	0.20	0.64	0.71	0.44	0.66	0.36	0.84	0.34
Riboflavin	mg	0.81	0.03	0.20	0.11	0.09	0.10	0.13	0.23	0.16	0.15
Niacin	mg	3.92	0.30	1.40	1.80	2.27	13.52	1.17	4.39	1.42	1.12
Pantothenic acid	mg	0.35	0.18	1.22	0.92	0.60	1.39	0.86	0.31	0.51	0.57
Vitamin B6	mg	0.13	0.10	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	34.70	14.20	n/a	0	3.50	53.90	13.20	2.70
Vitamin E
Tocopherol, alpha	mg	25.87	5.73	0.92	15.03	0.57	6.93	1.40	9.33	1.93	0.70
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	1,205	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.

Prepared by the International Tree Nut Council Nutrition Research & Education Foundation, 10/06.

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