HappyCow's Vegetarian Guide

Nutritive Content of Seeds and Nuts

 

 

Evaluation of Nutritive Content

For 100g raw

 

 

Hemp Seeds

Flax
Seeds

Poppy Seeds

Pumpkin  Seeds

 Sesame Seeds, whole

Sunflower Seeds

Almonds, whole

Brazilnuts

Coconut

 Hazelnuts, whole

Macadamia

Pecans

Pine Nuts

Pistachio, whole

Walnuts  California Black

Needs per meal

For a 60kg adult

Needs per meal

For a 10-12 years old

Or a 30-40kg child

Water g

5.7

8.75

6.78

6.92

4.69

5.36

5.25

3.34

46.99

5.31

1.36

3.52

5.90

4.17

4.36

Energy kcal

567

492

533

541

573

570

578

656

354

628

718

691

629

551

607

Protein g

31

19.5

18.04

24.54

17.73

22.78

21.26

14.34

3.33

14.95

7.91

9.17

11.57

20.48

24.35

Tryptophan g

0.350

0.297

0.255

0.431

0.388

0.348

0.192

0.260

0.039

0.193

0.067

0.093

0.146

0.276

0.322

Rectified Tryptophan g

0.100

0.213

0.255

0.256

0.142

0.234

0.142

0.135

0.036

0.105

0.004

0.071

0.108

0.211

0.180

0.090

0.040-0.053

Methionine/Cystine g

0.380

0.710

0.923

0.852

0.944

0.945

0.471

1.363

0.128

0.498

0.030

0.335

0.417

0.703

0.941

0.300

0.220-0.293

Rect. Methion. /Cyst. g

0.333

0.710

0.850

0.852

0.474

0.780

0.471

0.450

0.122

0.350

0.015

0.239

0.362

0.703

0.600

Phenylalanine/Tyrosine g

1.290

1.450

1.563

2.241

1.683

1.835

1.678

1.203

0.272

1.025

1.176

0.641

0.867

1.493

1.856

Rect. Phenyl. /Tyro. g

0.533

1.136

1.356

1.363

0.758

1.249

0.753

0.721

0.196

0.560

0.024

0.382

0.579

1.125

0.961

0.480

0.220-0.293

Lysine g

0.400

0.862

1.099

1.833

0.569

0.937

0.601

0.541

0.147

0.420

0.018

0.287

0.434

1.162

0.721

Rectified Lysine  g

0.400

0.855

1.020

1.026

0.569

0.937

0.567

0.541

0.147

0.420

0.018

0.287

0.434

0.847

0.721

0.360

0.440-0.587

Lipids g

47

34

44.70

45.85

49.67

49.57

50.64

66.22

33.49

60.75

75.77

71.97

60.98

43.19

56.58

Satured fatty acids g

5

3.196

4.870

8.674

6.957

5.195

3.881

16.154

29.698

4.464

12.061

6.175

9.377

5.286

3.628

18 :1 Omega-9g

6

6.868

6.710

14.14

18.52

9.356

31.92

22.382

1.425

45.40

43.756

40.595

21.52

22.05

11.85

18 :2 Omega-6g

28

4.318

30.49

20.70

21.37

32.63

12.21

23.807

0.366

7.833

1.296

20.629

24.88

12.83

33.46

18 :3 Omega- g

9

18.12

0.330

0.181

0.376

0.069

0

0.062

0

0.087

0.206

0.986

0.78

0.247

3.306

Carbohydrates g

11

34.25

23.69

17.81

23.45

18.76

19.74

12.80

15.23

16.70

13.82

13.86

19.30

29.19

12.10

Fibers g

6

27.9

10

3.9

11.8

10.5

11.8

5.4

9.0

9.7

8.6

9.6

10.7

10.0

5

Calcium mg

79

199

1448

43

975

116

248

176

14

114

85

70

8

107

58

Iron mg

9.4

6.22

9.39

14.97

14.55

6.77

4.29

3.40

2.43

4.70

3.69

2.53

3.06

4.27

3.07

Magnesium mg

-

362

331

535

351

354

275

225

32

163

130

121

234

121

202

Phosphorus mg

-

498

849

1174

629

705

474

600

113

290

188

277

35

490

464

Potassium mg

-

813

700

807

468

689

728

600

356

680

368

410

628

977

524

Sodium mg

9

30

21

18

11

3

1

2

20

0

5

0

72

1

1

Zinc mg

-

4.17

10.23

7.46

7.75

5.06

3.36

4.59

1.10

2.45

1.30

4.53

4.28

2.20

3.42

Copper mg

-

1.041

1.633

1.387

4.082

1.752

1.110

1.770

0.435

1.725

0.756

1.200

1.035

1.300

1.020

Manganese mg

-

3.281

6.833

3.021

2.460

2.020

2.535

0.774

1.500

6.175

4.131

4.500

4.333

1.200

4.271

Selenium mcg

-

5.5

1.6

5.0

5.7

59.5

7.9

2960.0

10.1

4.0

3.6

6.0

-

7

17

Phytosterols mg

-

-

89

-

714

534

120

-

47

96

116

102

-

214

-

 

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