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Nutritional values of nuts

By VItalHealthZone

2 December 2023

242

Almonds (dry roasted)

Amount – 50g Glycemic index – 10
Calories: 298 Carbohydrate: 9.64g Protein: 11.04g Fat: 26.41g

Vitamin A – 0IU	Calcium – 133mg
Vitamin B1 (Thiamine – 0.04mg	Iron – 2.25mg
Vitamin B2 (Riboflavin) – 0.436mg	Magnesium – 143mg
Vitamin (B3 Niacin) – 1.935mg	Phosphorus – 244mg
Vitamin B5 (Pantothenic acid) – 0.12mg	Potassium – 373mg
Vitamin B6 (Pyridoxine) – 0.063mg	Sodium – 0mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 1.77mg
Folate – 16mcg	Copper – 0.59mg
Vitamin C – 0mg	Manganese – 1.31mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 14mg	Selenium – 1.48mcg
Vitamin K – 0mcg

Almonds (raw)

Amount – 100g Glycemic index – 10
Calories: 289 Carbohydrate: 9.87g Protein: 10.63g Fat: 25.32g

Vitamin A – 5IU	Calcium – 124mg
Vitamin B1 (Thiamine) – 0.12mg	Iron – 2.15mg
Vitamin B2 (Riboflavin) – 0.41mg	Magnesium – 138mg
Vitamin (B3 Niacin) – 1.963mg	Phosphorus – 237mg
Vitamin B5 (Pantothenic acid) – 0.17mg	Potassium – 3648mg
Vitamin B6 (Pyridoxine) – 0.07mg	Sodium – 0mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 1.68mg
Folate – 149mcg	Copper – 0.56mg
Vitamin C – 0mg	Manganese – 1.27mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 12.94mg	Selenium – 1.4mcg
Vitamin K – 0mcg

Brazil nuts (raw)

Amount – 100g Glycemic index – 10
Calories: 328 Carbohydrate: 6.13g Protein: 7.16g Fat: 33.22g

Vitamin A – 0IU	Calcium – 80mg
Vitamin B1 (Thiamine) – 0.31mg	Iron – 1.223mg
Vitamin B2 (Riboflavin) – 0.02mg	Magnesium – 188mg
Vitamin (B3 Niacin) – 0.15mg	Phosphorus – 362mg
Vitamin B5 (Pantothenic acid) – 0.09mg	Potassium – 330mg
Vitamin B6 (Pyridoxine) – 0.05mg	Sodium – 2mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 2.03mg
Folate – 11mcg	Copper – 0.874mg
Vitamin C – 0.3mg	Manganese – 0.61mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E -2.87mg	Selenium – 958.51mcg
Vitamin K – 0mcg

Cashews (dry roasted)

Amount – 50g Glycemic index – 22
Calories: 287 Carbohydrate: 16.34g Protein: 7.66g Fat: 23.18g

Vitamin A – 0IU	Calcium – 22mg
Vitamin B1 (Thiamine) – 0.1mg	Iron – 3mg
Vitamin B2 (Riboflavin) – 0.1mg	Magnesium – 130mg
Vitamin (B3 Niacin) – 0.7mg	Phosphorus – 245mg
Vitamin B5 (Pantothenic acid) – 0.61mg	Potassium – 282mg
Vitamin B6 (Pyridoxine) – 0.13mg	Sodium – 8mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 2.8mg
Folate – 34mcg	Copper – 1.11mg
Vitamin C – 0mg	Manganese – 0.41mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.46mg	Selenium – 5.8mcg
Vitamin K – 17.4mcg

Cashews (raw)

Amount – 50g Glycemic index – 18
Calories: 276 Carbohydrate: 15.1g Protein: 9.11g Fat: 21.93g

Vitamin A – 0IU	Calcium – 18mg
Vitamin B1 (Thiamine) – 0.21mg	Iron – 3.34mg
Vitamin B2 (Riboflavin) – 0.03mg	Magnesium – 146mg
Vitamin (B3 Niacin) – 0.53mg	Phosphorus – 296mg
Vitamin B5 (Pantothenic acid) – 0.43mg	Potassium – 330mg
Vitamin B6 (Pyridoxine) – 0.21mg	Sodium – 6mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 2.89mg
Folate – 12mcg	Copper – 1.1mg
Vitamin C – 0.2mg	Manganese – 0.83mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.45mg	Selenium – 9.9mcg
Vitamin K – 17.1mcg

Chestnuts – European (roasted)

Amount – 50g Glycemic index – 35
Calories: 122 Carbohydrate: 26.48g Protein: 1.58g Fat: 1.1g

Vitamin A – 12IU	Calcium – 14mg
Vitamin B1 (Thiamine) – 0.12mg	Iron – 0.46mg
Vitamin B2 (Riboflavin) – 0.09mg	Magnesium – 16mg
Vitamin (B3 Niacin) – 0.67mg	Phosphorus – 54mg
Vitamin B5 (Pantothenic acid) – 0.28mg	Potassium – 296mg
Vitamin B6 (Pyridoxine) – 0.25mg	Sodium – 1mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.28mg
Folate – 35mcg	Copper – 0.25mg
Vitamin C – 13mg	Manganese – 0.59mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.25mg	Selenium – 0.6mcg
Vitamin K – 3.9mcg

Coconut (raw)

Amount – 50g Glycemic index – 10
Calories: 177 Carbohydrate: 7.62g Protein: 1.67g Fat: 16.75g

Vitamin A – 0IU	Calcium – 7mg
Vitamin B1 (Thiamine) – 0.03mg	Iron – 1.22mg
Vitamin B2 (Riboflavin) – 0.01mg	Magnesium – 16mg
Vitamin (B3 Niacin) – 0.27mg	Phosphorus – 56mg
Vitamin B5 (Pantothenic acid) – 0.15mg	Potassium – 178mg
Vitamin B6 (Pyridoxine) – 0.03mg	Sodium – 10mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.55mg
Folate – 13mcg	Copper – 0.22mg
Vitamin C – 1.6mg	Manganese – 0.75mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.12mg	Selenium – 5mcg
Vitamin K – 0.1mcg

Hazelnuts (dry roasted)

Amount – 50g Glycemic index – 10
Calories: 323 Carbohydrate: 8.8g Protein: 7.51g Fat: 31.2g

Vitamin A – 30IU	Calcium – 62mg
Vitamin B1 (Thiamine) – 0.17mg	Iron – 2.19mg
Vitamin B2 (Riboflavin) – 0.06mg	Magnesium – 86mg
Vitamin (B3 Niacin) – 1.03mg	Phosphorus – 155mg
Vitamin B5 (Pantothenic acid) – 0.46mg	Potassium – 378mg
Vitamin B6 (Pyridoxine) – 0.31mg	Sodium – 0mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 1.25mg
Folate – 44mcg	Copper – 0.88mg
Vitamin C – 1.9mg	Manganese – 2.78mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 7.64mg	Selenium – 2mcg
Vitamin K – 0mcg

Hazelnuts (raw)

Amount – 50g Glycemic index – 10
Calories: 314 Carbohydrate: 8.35g Protein: 7.47g Fat: 30.38g

Vitamin A – 10IU	Calcium – 57mg
Vitamin B1 (Thiamine) – 0.32mg	Iron – 2.35mg
Vitamin B2 (Riboflavin) – 0.06mg	Magnesium – 82mg
Vitamin (B3 Niacin) – 0.93mg	Phosphorus – 1455mg
Vitamin B5 (Pantothenic acid) – 0.46mg	Potassium – 3408mg
Vitamin B6 (Pyridoxine) – 0.281mg	Sodium – 0mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 1.235mg
Folate – 56mcg	Copper – 0.868mg
Vitamin C – 3.1mg	Manganese – 3.09mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 7.514mg	Selenium – 1.2mcg
Vitamin K – 7.1mcg

Macadamias (raw)

Amount – 50g Glycemic index – 10
Calories: 359 Carbohydrate: 6.91g Protein: 3.96g Fat: 37.88g

Vitamin A – 0IU	Calcium – 42mg
Vitamin B1 (Thiamine) – 0.6mg	Iron – 1.84mg
Vitamin B2 (Riboflavin) – 0.08mg	Magnesium – 65mg
Vitamin (B3 Niacin) – 1.24mg	Phosphorus – 94mg
Vitamin B5 (Pantothenic acid) – 0.38mg	Potassium – 184mg
Vitamin B6 (Pyridoxine) – 0.14mg	Sodium – 2mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.65mg
Folate – 6mcg	Copper – 0.38mg
Vitamin C – 0.6mg	Manganese – 2.07mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.27mg	Selenium – 1.8mcg
Vitamin K – 0mcg

Pecans (dry roasted)

Amount – 50g Glycemic index – 10
Calories: 355 Carbohydrate: 6.78g Protein: 4.75g Fat: 37.13g

Vitamin A -70IU	Calcium – 36mg
Vitamin B1 (Thiamine) – 0.23mg	Iron – 1.4mg
Vitamin B2 (Riboflavin) – 0.05mg	Magnesium – 66mg
Vitamin (B3 Niacin) – 0.58mg	Phosphorus – 146mg
Vitamin B5 (Pantothenic acid) – 0.35mg	Potassium – 212mg
Vitamin B6 (Pyridoxine) – 0.09mg	Sodium – 0mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 2.54mg
Folate – 8mcg	Copper – 0.58mg
Vitamin C – 0.3mg	Manganese – 1.97mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.65mg	Selenium – 2mcg
Vitamin K – 0mcg

Pecans (raw)

Amount – 50g Glycemic index – 10
Calories: 346 Carbohydrate: 6.93g Protein: 4.58g Fat: 35.98g

Vitamin A -28IU	Calcium – 35mg
Vitamin B1 (Thiamine) – 0.33mg	Iron – 1.26mg
Vitamin B2 (Riboflavin) – 0.07mg	Magnesium – 60mg
Vitamin (B3 Niacin) – 0.58mg	Phosphorus – 138mg
Vitamin B5 (Pantothenic acid) – 0.43mg	Potassium – 205mg
Vitamin B6 (Pyridoxine) – 0.11mg	Sodium – 0mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 2.27mg
Folate – 11mcg	Copper – 0.6mg
Vitamin C – 0.6mg	Manganese – 2.25mg
Vitamin D – 0IU	Fluoride – 5mcg
Vitamin E – 0.7mg	Selenium – 1.9mcg
Vitamin K – 1.8mcg

Pine nuts (raw)

Amount – 50g Glycemic index – 10
Calories: 336 Carbohydrate: 6.54g Protein: 6.84g Fat: 34.19g

Vitamin A – 17IU	Calcium – 8mg
Vitamin B1 (Thiamine) – 0.18mg	Iron – 2.77mg
Vitamin B2 (Riboflavin) – 0.11mg	Magnesium – 126mg
Vitamin (B3 Niacin) – 2.19mg	Phosphorus – 288mg
Vitamin B5 (Pantothenic acid) – 0.16mg	Potassium – 298mg
Vitamin B6 (Pyridoxine) – 0.05mg	Sodium – 1mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 2.27mg
Folate – 17mcg	Copper – 3.23mg
Vitamin C – 0.4mg	Manganese – 0.66mg
Vitamin D – 0IU	Fluoride – 4.4mcg
Vitamin E – 4.67mg	Selenium – 0.3mcg
Vitamin K – 26.9mcg

Pistachios (dry roasted)

Amount – 50g Glycemic index – 18
Calories: 286 Carbohydrate: 13.82g Protein: 10.68g Fat: 22.98g

Vitamin A – 13IU	Calcium – 55mg
Vitamin B1 (Thiamine) – 0.42mg	Iron – 2.1mg
Vitamin B2 (Riboflavin) – 0.08mg	Magnesium – 60mg
Vitamin (B3 Niacin) – 0.719mg	Phosphorus – 242mg
Vitamin B5 (Pantothenic acid) – 0.28mg	Potassium – 521mg
Vitamin B6 (Pyridoxine) – 0.645mg	Sodium – 5mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 1.15mg
Folate – 25mcg	Copper – 0.66mg
Vitamin C – 1.1mg	Manganese – 0.64mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.96mg	Selenium – 4.7mcg
Vitamin K – 6.6mcg

Walnuts – Californian (raw)

Amount – 50g Glycemic iIndex – 10
Calories: 327 Carbohydrate: 6.82g Protein: 7.62g Fat: 32.6g

Vitamin A – 10IU	Calcium – 49mg
Vitamin B1 (Thiamine) – 0.17mg	Iron – 1.46mg
Vitamin B2 (Riboflavin) – 0.08mg	Magnesium – 79mg
Vitamin (B3 Niacin) – 0.569mg	Phosphorus – 173mg
Vitamin B5 (Pantothenic acid) – 0.29mg	Potassium – 220mg
Vitamin B6 (Pyridoxine) – 0.275mg	Sodium – 1mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 1.54mg
Folate – 49mcg	Copper – 0.79mg
Vitamin C – 0.7mg	Manganese – 1.71mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.35mg	Selenium – 2.1mcg
Vitamin K – 1.4mcg

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