Nutrition Facts: Oils/Nuts/Seeds
**Nutrition Units for Fat, Carbs, Protein, Sugar, Fiber are Grams; Vit A, Vit D, Vit E are IU;
Sodium, Cholesterol, Iron, Calcium, Vit C, Magnesium, Potassium, Zinc, Omega-3 are Milligrams;
Nutrition Facts: Oils/Nuts/Seeds List updated: August 22, 2011
| Almond Butter Quantity: 1 Tbsp |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 101 |
9 |
3 |
2 |
1 |
1 |
72 |
0 |
1 |
43 |
0 |
0 |
0 |
0 |
121 |
49 |
1 |
68 |
| Almonds, raw whole Quantity: 8 nuts 9g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 50 |
4 |
2 |
1 |
0 |
1 |
77 |
0 |
2 |
27 |
0 |
0 |
0 |
16 |
67 |
27 |
0 |
1 |
| Almonds, raw whole Quantity: 24 nuts 28g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 150 |
13 |
7 |
4 |
1 |
3 |
230 |
0 |
5 |
80 |
0 |
0 |
0 |
47 |
200 |
80 |
1 |
2 |
| Brazil Nuts, raw Quantity: 6 nuts 28g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 185 |
19 |
3 |
4 |
1 |
2 |
1 |
0 |
1 |
45 |
0 |
0 |
0 |
2 |
186 |
106 |
1 |
5 |
| Cashews, raw whole Quantity: 1oz 28g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 155 |
11 |
18 |
5 |
2 |
1 |
3 |
0 |
2 |
10 |
0 |
0 |
0 |
0 |
185 |
1 |
0 |
17 |
| Flax Oil, organic cold-pressed unrefined Quantity: 1 tsp |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 40 |
4 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
1 |
0 |
0 |
0 |
2399 |
| Flax seeds, organic (grind up to eat) Quantity: 1 Tbsp |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 55 |
4 |
3 |
2 |
0 |
3 |
3 |
0 |
1 |
26 |
0 |
0 |
0 |
0 |
83 |
40 |
0 |
2338 |
| Macadamia nuts, raw Quantity: 12 nuts 28g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 203 |
20 |
4 |
2 |
1 |
2 |
1 |
0 |
1 |
24 |
0 |
0 |
0 |
0 |
104 |
37 |
0 |
58 |
| Olive Oil Quantity: 1 Tbsp 14g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 120 |
13 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
3 |
0 |
0 |
0 |
103 |
| Olive Oil, extra virgin Quantity: 1 tsp |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 40 |
4 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
1 |
0 |
0 |
0 |
34 |
| Peanut butter, creamy organic Quantity: 2 Tbsp |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 210 |
17 |
6 |
8 |
1 |
2 |
50 |
0 |
0 |
0 |
0 |
0 |
0 |
3 |
208 |
48 |
1 |
25 |
| Pecans, raw unsalted Quantity: 19 halves 28g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 195 |
19 |
4 |
3 |
1 |
3 |
0 |
0 |
1 |
20 |
16 |
0 |
0 |
0 |
116 |
34 |
1 |
276 |
| Pistachio nuts, raw Quantity: 49 nuts 28g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 157 |
12 |
8 |
5 |
2 |
3 |
0 |
0 |
1 |
30 |
156 |
1 |
0 |
1 |
290 |
34 |
1 |
72 |
| Pumpkin seeds, dried hulled Quantity: 1/4 cup 30g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 190 |
16 |
4 |
9 |
1 |
3 |
130 |
0 |
3 |
0 |
100 |
0 |
0 |
0 |
228 |
151 |
21 |
51 |
| Safflower Oil Quantity: 1 Tbsp |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 119 |
13 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
5 |
0 |
0 |
0 |
0 |
| Sesame seeds, whole, dried Quantity: 1 Tbsp 9g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 52 |
4 |
2 |
2 |
0 |
1 |
1 |
0 |
1 |
88 |
1 |
0 |
0 |
0 |
42 |
32 |
1 |
34 |
| Sunflower Oil high oleic 70% Quantity: 1 Tbsp 14g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 124 |
14 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
6 |
0 |
0 |
0 |
27 |
| Sunflower seeds: whole, dried Quantity: 1oz 28g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 164 |
13 |
6 |
6 |
1 |
2 |
3 |
0 |
2 |
22 |
14 |
0 |
0 |
9 |
181 |
91 |
1 |
21 |
| Walnuts, raw unsalted Quantity: 5 whole 28g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 183 |
17 |
4 |
4 |
1 |
2 |
1 |
0 |
1 |
28 |
6 |
0 |
0 |
0 |
125 |
45 |
1 |
2542 |
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