NUT NUTRIENTS

MOST NUTRITIOUS NUTS

Nutritional Values

	ALMOND	BRAZIL	CASHEW	HAZELNUT
CALORIES	163	186	157	178
PROTEIN	6	4.1	5.2	4.2
TOTAL FAT	14	18.8	12.4	17.2
SATURATED FAT	1.1	4.3	2.2	1.3
POLY-UNSATURATED FAT	3.4	5.8	2.2	2.2
MONO-UNSATURATED FAT	8.8	7	7.7	12.9
CARBOHYDRATES	6.1	3.5	8.6	4.7
DIETARY FIBER	3.5	2.1	0.9	2.7
POTASSIUM mg	200	187	187	193
MAGNESIUM mg	76	107	83	46
ZINC	0.9	1.2	1.6	0.7
COPPER	0.3	0.5	0.6	0.5
VITAMIN B6	0	0	0.1	0.2
FOLIATE mcg	14	6	7	32
RIBOFLAVIN mg	0.3	0	0	0
NIACIN mg	1	0.1	0.3	0.5
ALPHA TOCOPHEROL mg	7.4	1.6	0.3	4.3
CALCIUM mg	75	45	10	32
IRON mg	1.1	0.7	1.9	1.3

	MACADAMIA	PECAN	PISTACHIO	WALNUT
CALORIES	204	196	158	185
PROTEIN	2.2	2.6	5.8	4.3
TOTAL FAT	21.5	20.4	12.6	18.5
SATURATED FAT	3.4	1.8	1.5	1.7
POLY-UNSATURATED FAT	0.4	6.1	3.8	13.4
MONO-UNSATURATED FAT	16.7	11.6	6.6	2.5
CARBOHYDRATES	3.9	3.9	7.9	3.9
DIETARY FIBER	2.4	2.7	2.9	1.9
POTASSIUM mg	104	116	291	125
MAGNESIUM mg	37	34	34	45
ZINC mg	0.4	1.3	0.6	0.9
COPPER mg	0.2	0.3	0.4	0.5
VITAMIN B6 mg	0.1	0.1	0.5	0.2
FOLIATE mcg	3	6	14	28
RIBOFLAVIN mg	0.1	0	0.1	0
NIACIN mg	0.7	0.3	0.4	0.3
ALPHA TOCOPHEROL mg	0.2	0.4	0.7	0.2
CALCIUM mg	24	20	30	28
IRON mg	1.1	0.7	1.2	0.8

copyright 2010, margaret boschen gamez

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