Nutrient Charts – Nuts, Seeds, Oils

Almonds (1/4 cup, dry roasted, no salt)	Macronutrients: Food Energy / Calories: 206 Protein: 8 gm Carbohydrates: 7 gm Fiber: 4 gm Total Fat: 18.2 gm Saturated Fat: 1.4 gm Monounsaturated Fat: 12 gm Polyunsaturated Fat: 4 gm Linoleic (omega 6): 4.4 gm Alpha Linolenic (omega 3): 0 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0 mcg Vitamin C: 0 mg Vitamin E (a-TE): 9 mg Thiamin: 0 mg Riboflavin: 0.3 mg Niacin: 1.3 mg Folate (DFE): 11.4 mcg Vitamin B6: 0 mg Vitamin B12: 0 mcg	Minerals: Calcium: 91.8 mg Phosphorus: 168.7 mg Magnesium: 98.7 mg Iron: 1.6 mg Zinc: 1.2 mg Selenium: 1 mcg Potassium: 257 mg Sodium: 0 mg

Cashews (1/4 cup, dry roasted, no salt)	Macronutrients: Food Energy / Calories: 188 Protein: 5 gm Carbohydrates: 10 gm Fiber: 1 gm Total Fat: 15.5 gm Saturated Fat: 2.8 gm Monounsaturated Fat: 8 gm Polyunsaturated Fat: 3 gm Linoleic (omega 6): 2.8 gm Alpha Linolenic (omega 3): 0 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0 mcg Vitamin C: 0.1 mg Vitamin E (a-TE): 0.3 mg Thiamin: 0.1 mg Riboflavin: 0.1 mg Niacin: 0.6 mg Folate (DFE): 8.1 mcg Vitamin B6: 0.1 mg Vitamin B12: 0 mcg	Minerals: Calcium: 14 mg Phosphorus: 172.6 mg Magnesium: 88.7 mg Iron: 2 mg Zinc: 1.7 mg Selenium: 6.6 mcg Potassium: 205 mg Sodium: 4 mg

Flaxseeds (1 tbs, ground)	Macronutrients: Food Energy / Calories: 44 Protein: 2 gm Carbohydrates: 3 gm Fiber: 3 gm Total Fat: 3.1 gm Saturated Fat: 0.3 gm Monounsaturated Fat: 1 gm Polyunsaturated Fat: 2 gm Linoleic (omega 6): 0.4 gm Alpha Linolenic (omega 3): 1.6 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0 mcg Vitamin C: 0.1 mg Vitamin E (a-TE): 0 mg Thiamin: 0 mg Riboflavin: 0 mg Niacin: 0.1 mg Folate (DFE): 25 mcg Vitamin B6: 0.1 mg Vitamin B12: 0 mcg	Minerals: Calcium: 17.9 mg Phosphorus: 44.8 mg Magnesium: 32.5 mg Iron: 0.6 mg Zinc: 0.4 mg Selenium: 0.5 mcg Potassium: 61 mg Sodium: 3 mg

Olive Oil (Extra Virgin) (1 tbs)	Macronutrients: Food Energy / Calories: 119 Protein: 0 gm Carbohydrates: 0 gm Fiber: 0 gm Total Fat: 13.5 gm Saturated Fat: 1.8 gm Monounsaturated Fat: 10 gm Polyunsaturated Fat: 1 gm Linoleic (omega 6): 1.2 gm Alpha Linolenic (omega 3): 0.1 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0 mcg Vitamin C: 0 mg Vitamin E (a-TE): 1.9 mg Thiamin: 0 mg Riboflavin: 0 mg Niacin: 0 mg Folate (DFE): 0 mcg Vitamin B6: 0 mg Vitamin B12: 0 mcg	Minerals: Calcium: 0.1 mg Phosphorus: 0 mg Magnesium: 0 mg Iron: 0.1 mg Zinc: 0 mg Selenium: 0 mcg Potassium: 0 mg Sodium: 0 mg

Peanuts (1/4 cup, dry roasted, no salt)	Macronutrients: Food Energy / Calories: 214 Protein: 9 gm Carbohydrates: 8 gm Fiber: 3 gm Total Fat: 18.1 gm Saturated Fat: 2.5 gm Monounsaturated Fat: 9 gm Polyunsaturated Fat: 6 gm Linoleic (omega 6): 5.7 gm Alpha Linolenic (omega 3): 0 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0 mcg Vitamin C: 0 mg Vitamin E (a-TE): 2.5 mg Thiamin: 0.2 mg Riboflavin: 0 mg Niacin: 4.9 mg Folate (DFE): 52.9 mcg Vitamin B6: 0.1 mg Vitamin B12: 0 mcg	Minerals: Calcium: 19.7 mg Phosphorus: 130.7 mg Magnesium: 64.2 mg Iron: 0.8 mg Zinc: 1.2 mg Selenium: 2.7 mcg Potassium: 240 mg Sodium: 2 mg

Peanut Butter (2 tbs, low-sodium, no oils)	Macronutrients: Food Energy / Calories: 190 Protein: 8 gm Carbohydrates: 6 gm Fiber: 2 gm Total Fat: 16.3 gm Saturated Fat: 3.6 gm Monounsaturated Fat: 8 gm Polyunsaturated Fat: 4 gm Linoleic (omega 6): 4.4 gm Alpha Linolenic (omega 3): 0 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0 mcg Vitamin C: 0 mg Vitamin E (a-TE): 2.5 mg Thiamin: 0 mg Riboflavin: 0 mg Niacin: 4.3 mg Folate (DFE): 23.7 mcg Vitamin B6: 0.1 mg Vitamin B12: 0 mcg	Minerals: Calcium: 12.2 mg Phosphorus: 118.1 mg Magnesium: 50.9 mg Iron: 0.6 mg Zinc: 0.9 mg Selenium: 2.4 mcg Potassium: 214 mg Sodium: 5 mg

Pumpkin Seeds (1/4 cup)	Macronutrients: Food Energy / Calories: 180 Protein: 9.75 gm Carbohydrates: 3.45 gm Fiber: 1.9 gm Total Fat: 15.82 gm Saturated Fat: 2.8 gm Monounsaturated Fat: 5.2 gm Polyunsaturated Fat: 6.8 gm Linoleic (omega 6): .06 gm Alpha Linolenic (omega 3): 6.7 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 2.9 mcg Vitamin C: .61 mg Vitamin E (a-TE): .7 mg Thiamin: .09 mg Riboflavin: .05 mg Niacin: 1.6 mg Folate (DFE): 18.7 mcg Vitamin B6: .05 mg Vitamin B12: 0 mcg	Minerals: Calcium: 14.84 mg Phosphorus: 398 mg Magnesium: 191 mg Iron: 2.8 mg Zinc: 2.5 mg Selenium: 3.0 mcg Potassium: 261 mg Sodium: 2.3 mg

Sesame Seeds (1 tbs)	Macronutrients: Food Energy / Calories: 53 Protein: 2 gm Carbohydrates: 2 gm Fiber: 2 gm Total Fat: 4.5 gm Saturated Fat: 0.6 gm Monounsaturated Fat: 2 gm Polyunsaturated Fat: 2 gm Linoleic (omega 6): 1.9 gm Alpha Linolenic (omega 3): 0 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0.3 mcg Vitamin C: 0 mg Vitamin E (a-TE): 0 mg Thiamin: 0.1 mg Riboflavin: 0 mg Niacin: 0.5 mg Folate (DFE): 9 mcg Vitamin B6: 0 mg Vitamin B12: 0 mcg	Minerals: Calcium: 12.3 mg Phosphorus: 72.6 mg Magnesium: 32.4 mg Iron: 0.7 mg Zinc: 1 mg Selenium: 0.2 mcg Potassium: 38 mg Sodium: 3 mg

Sunflower Seeds (1/4 cup, no salt added)	Macronutrients: Food Energy / Calories: 208 Protein: 7 gm Carbohydrates: 5 gm Fiber: 2 gm Total Fat: 19.4 gm Saturated Fat: 2 gm Monounsaturated Fat: 4 gm Polyunsaturated Fat: 13 gm Linoleic (omega 6): 12.8 gm Alpha Linolenic (omega 3): 0 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0.3 mcg Vitamin C: 0.5 mg Vitamin E (a-TE): 13.2 mg Thiamin: 0.1 mg Riboflavin: 0.1 mg Niacin: 1.4 mg Folate (DFE): 79 mcg Vitamin B6: 0.3 mg Vitamin B12: 0 mcg	Minerals: Calcium: 19 mg Phosphorus: 384 mg Magnesium: 43 mg Iron: 2.3 mg Zinc: 1.8 mg Selenium: 26.4 mcg Potassium: 163 mg Sodium: 1 mg

Walnuts (1/4 cup)	Macronutrients: Food Energy / Calories: 196 Protein: 5 gm Carbohydrates: 4 gm Fiber: 2 gm Total Fat: 19.6 gm Saturated Fat: 1.8 gm Monounsaturated Fat: 3 gm Polyunsaturated Fat: 14 gm Linoleic (omega 6): 11.4 gm Alpha Linolenic (omega 3): 2.7 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0.3 mcg Vitamin C: 0.4 mg Vitamin E (a-TE): 0.2 mg Thiamin: 0.1 mg Riboflavin: 0 mg Niacin: 0.3 mg Folate (DFE): 29.4 mcg Vitamin B6: 0.2 mg Vitamin B12: 0 mcg	Minerals: Calcium: 29 mg Phosphorus: 104 mg Magnesium: 47 mg Iron: 0.9 mg Zinc: 0.9 mg Selenium: 1.5 mcg Potassium: 132 mg Sodium: 0 mg

Sources: My Pyramid Tracker (mypyramidtracker.gov), USDA Nutrient Data Laboratory (nal.usda.gov/fnic/foodcomp/search/), and The World's Healthiest Foods (www.whfoods.com).