Nutrients in 1 Ounce of Tree Nuts¹and Peanuts
|
Nutrient |
Units |
Almonds |
Brazils |
Cashews |
Hazelnuts |
Macadamias |
Peanuts |
Pecans |
Pine nuts2 |
Pistachios |
Walnuts |
|
|
# of kernels/oz |
24 |
6-8 |
18 |
20 |
10-12 |
28 |
20 halves |
157 |
49 |
14 halves |
|
Calories |
kcal |
160 |
190 |
160 |
180 |
200 |
170 |
200 |
190 |
160 |
190 |
|
Protein |
g* |
6 |
4 |
4 |
4 |
2 |
7 |
3 |
4 |
6 |
4 |
|
Total Fat |
g |
14 |
19 |
13 |
17 |
22 |
14 |
20 |
20 |
13 |
18 |
|
Saturated Fat |
g |
1 |
5 |
3 |
1.5 |
3 |
2 |
2 |
2 |
1.5 |
1.5 |
|
Monounsaturated Fat |
g |
9 |
7 |
8 |
13 |
17 |
7 |
12 |
6 |
7 |
2.5 |
|
Polyunsaturated Fat |
g |
3 |
7 |
2 |
2 |
0.5 |
5 |
6 |
10 |
4 |
13 |
|
Linoleic acid (18:2) |
g |
3 |
6.75 |
2.17 |
2.22 |
0.37 |
4.44 |
5.85 |
9.40 |
3.87 |
10.78 |
|
Linolenic acid (18:3) |
g |
0 |
0.02 |
0.05 |
0.02 |
0.06 |
0 |
0.28 |
0.05 |
0.07 |
2.57 |
|
Cholesterol |
mg** |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
|
Carbohydrate |
g |
6 |
3 |
9 |
5 |
4 |
6 |
4 |
4 |
8 |
4 |
|
Fiber |
g |
3 |
2 |
1 |
3 |
2 |
2 |
3 |
1 |
3 |
2 |
|
Calcium |
%DV*** |
6 |
4 |
0 |
4 |
2 |
2 |
2 |
0 |
4 |
2 |
|
Iron |
%DV |
6 |
4 |
10 |
8 |
4 |
4 |
4 |
8 |
6 |
4 |
|
Magnesium |
%DV |
20 |
25 |
20 |
10 |
8 |
10 |
8 |
18 |
8 |
10 |
|
Phosphorus |
%DV |
15 |
20 |
15 |
8 |
6 |
10 |
8 |
16 |
15 |
10 |
|
Potassium |
%DV |
6 |
4 |
4 |
6 |
2 |
6 |
4 |
4 |
9 |
4 |
|
Sodium |
mg |
0 |
1 |
5 |
0 |
1 |
2 |
0 |
1 |
3 |
1 |
|
Zinc |
%DV |
6 |
8 |
10 |
4 |
2 |
6 |
8 |
12 |
4 |
6 |
|
Copper |
%DV |
15 |
25 |
30 |
25 |
8 |
10 |
15 |
18 |
20 |
20 |
|
Manganese |
%DV |
35 |
15 |
12 |
90 |
45 |
30 |
60 |
125 |
18 |
50 |
|
Selenium |
%DV |
trace |
780 |
4 |
trace |
trace |
2 |
2 |
trace |
4 |
2 |
|
Vitamin C |
%DV |
0 |
0 |
0 |
2 |
0 |
0 |
0 |
trace |
trace |
0 |
|
Thiamin |
%DV |
4 |
12 |
4 |
10 |
15 |
8 |
10 |
6 |
15 |
6 |
|
Riboflavin |
%DV |
15 |
trace |
4 |
2 |
2 |
2 |
2 |
4 |
2 |
2 |
|
Niacin |
%DV |
6 |
trace |
2 |
2 |
4 |
20 |
2 |
6 |
2 |
2 |
|
Pantothenic acid |
%DV |
0 |
trace |
4 |
2 |
2 |
4 |
2 |
trace |
0 |
2 |
|
Vitamin B6 |
%DV |
2 |
trace |
4 |
8 |
6 |
4 |
2 |
trace |
20 |
8 |
|
Folate |
%DV |
2 |
2 |
4 |
8 |
0 |
10 |
2 |
2 |
4 |
6 |
|
Vitamin B12 |
%DV |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
|
Vitamin A |
%DV |
trace |
0 |
0 |
trace |
0 |
0 |
trace |
trace |
6 |
trace |
Vitamin K |
mcg**** |
0 |
0 |
9.84 |
4.03 |
n/a |
0 |
0.99 |
15.28 |
3.74 |
.76 |
Vitamin E |
%DV |
35 |
8 |
0 |
20 |
0 |
10 |
6 |
12 |
2 |
trace |
|
Tocopherol, alpha |
mg |
7.33 |
1.62 |
0.26 |
4.26 |
0.16 |
1.96 |
0.40 |
2.64 |
0.55 |
0.20 |
|
Tocopherol, beta |
mg |
0.12 |
0 |
n/a |
0.09 |
0 |
n/a |
0.11 |
0 |
0.04 |
0.04 |
|
Tocopherol, gamma |
mg |
0.25 |
2.23 |
n/a |
0 |
0 |
n/a |
6.93 |
3.16 |
6.36 |
5.90 |
|
Tocopherol, delta |
mg |
0.07 |
0.22 |
n/a |
0 |
0 |
n/a |
0.13 |
0 |
0.21 |
0.54 |
Total Phytosterols |
mg |
34 |
n/a |
45 |
27 |
32 |
n/a |
29 |
40 |
61 |
20 |
|
Stigmasterol |
mg |
1 |
n/a |
n/a |
0 |
0 |
n/a |
1 |
n/a |
1 |
0 |
|
Campesterol |
mg |
1 |
n/a |
n/a |
2 |
2 |
n/a |
1 |
n/a |
3 |
2 |
|
Beta-sitosterol |
mg |
31 |
n/a |
n/a |
25 |
30 |
n/a |
25 |
n/a |
56 |
18 |
Carotenoids |
|
|
|
|
|
|
|
|
|
|
|
Carotene, beta |
mcg |
1 |
0 |
0 |
3 |
0 |
0 |
8 |
5 |
45 |
3 |
Carotene, alpha |
mcg |
0 |
0 |
0 |
1 |
0 |
0 |
0 |
0 |
0 |
0 |
Cryptoxanthin, beta |
mcg |
0 |
0 |
0 |
0 |
n/a |
0 |
3 |
0 |
0 |
0 |
Lutein + zeaxanthin |
mcg |
0 |
0 |
7 |
26 |
n/a |
0 |
5 |
3 |
342 |
3 |
Source: USDA National Nutrient Database for Standard Reference, Release 17, 2004.
*g = gram; **mg = milligram; ***%DV = percent Daily Value; ****mcg = microgram
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, 9/04.
For more information please visit our website at www.nuthealth.org.