Nutrients and % DV in 1
Ounce of Tree Nutsı
|
Nutrient |
Units |
Almonds |
|
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 |
200 |
190 |
160 |
190 |
|
Protein |
g* |
6 |
4 |
4 |
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 |
1.5 |
1.5 |
|
Monounsaturated
Fat |
g |
9 |
7 |
8 |
13 |
17 |
12 |
5.5 |
7 |
2.5 |
|
Polyunsaturated
Fat |
g |
3 |
6 |
2 |
2 |
0.5 |
6 |
10 |
4 |
13 |
|
Linoleic acid (18:2) |
g |
3 |
6 |
2 |
2 |
0.5 |
6 |
9 |
4 |
11 |
|
Linolenic acid (18:3) |
g |
0 |
0 |
0 |
0 |
0 |
0.5 |
0 |
0 |
2.5 |
|
Cholesterol |
mg** |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
|
Carbohydrate |
g |
6 |
3 |
9 |
5 |
4 |
4 |
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) |
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) |
0.38 (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) |
0.03 (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 |
0.1 |
n/a |
0.1 |
0.1 |
0.2 |
0.1 |
0.2 |
0.1 |
|
Vitamin
B12 |
mcg (%DV) |
0 (0) |
0 (0) |
0 (0) |
0 (0) |
0 (0) |
0 (0) |
0 (0) |
0 (0) |
0 (0) |
|
Vitamin
A |
IU (%DV) |
0 (0) |
0 (0) |
0 (0) |
6 (0) |
0 (0) |
16 (0) |
8 (0) |
74 (2) |
6 (0) |
Vitamin K
|
mcg |
0 |
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 |
0.04 |
|
Tocopherol, gamma |
mg |
0.18 |
2.23 |
n/a |
0 |
0 |
6.93 |
3.16 |
6.36 |
5.91 |
|
Tocopherol, delta |
mg |
0.01 |
0.22 |
n/a |
0 |
0 |
0.13 |
0 |
0.21 |
0.54 |
Carotenoids |
|
|
|
|
|
|
|
|
|
|
Carotene, beta
|
mcg |
0 |
0 |
0 |
3 |
0 |
8 |
5 |
45 |
3 |
Carotene, alpha
|
mcg |
0 |
0 |
0 |
1 |
0 |
0 |
0 |
0 |
0 |
Cryptoxanthin, beta
|
mcg |
0 |
0 |
0 |
0 |
0 |
3 |
0 |
0 |
0 |
Lutein + zeaxanthin
|
mcg |
0 |
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
ıAll
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.