which nuts to pick vitamins and minerals 101
TRANSCRIPT
Which Nut to Pick?
Nuts and Nutrition:Vitamins and Minerals
For More Information Visit:http://www.thineatingdessert.com
Source:http://nutritiondata.self.com
Nut Type Vitamin E (mg)
Almonds
HazelnutsPine nuts
Peanuts
Brazil Nuts
Pistachios
Pecans
Cashew
Macadamia
Walnuts
7.3
4.22.6
1.9
1.6
0.5
0.4
0.3
0.2
0.2
Nuts Variety and Vitamin E (per 28 grams or 1oz)
Almonds
Hazelnuts
Pine nuts
Peanuts
Braziln Nuts
Pistachios
Pecans
Cashew
Macadamia
Walnuts
0 2 4 6 8
Vitamin E (mg)
December 2015
Nuts Variety and Folate (per 28 grams or 1oz)
Source:http://nutritiondata.self.com
Nut Types Folate (mcg)
Peanuts
Hazelnuts
Walnuts
Almonds
Pistachios
Pine nuts
Cashew
Brazil Nuts
Pecans
Macadamia
33.6
31.6
27.4
14
14
9.5
7
6.2
6.2
3.1
Peanuts
Hazelnuts
Walnuts
Almonds
Pistachios
Pine nuts
Cashew
Braziln Nuts
Pecans
Macadamia
0 8.75 17.50 26.25 35.00
Folate (mcg)
December 2015
Nuts Variety and Calcium (per 28 grams or 1oz)
Source:http://nutritiondata.self.com
Nut Types Calcium (mg)
Brazil Nuts
Almonds
Hazelnuts
Pistachios
Walnuts
Macadamia
Pecans
Peanuts
Cashew
Pine nuts
213
73.9
31.9
30.8
27.4
23.8
19.6
17.1
10.4
4.5
Braziln Nuts
Almonds
Hazelnuts
Pistachios
Walnuts
Macadamia
Pecans
Peanuts
Cashew
Pine nuts
0 57.5 115.0 172.5 230.0
Calcium (mg)
December 2015
Nuts Variety and Iron (per 28 grams or 1oz)
Source:http://nutritiondata.self.com
Nut Types Iron (mg)
Brazil Nuts
Cashew
Pine nuts
Hazelnuts
Pistachios
Almonds
Macadamia
Walnuts
Pecans
Peanuts
3.2
1.9
1.5
1.3
1.2
1
1
0.8
0.7
0.4
Braziln Nuts
Cashew
Pine nuts
Hazelnuts
Pistachios
Almonds
Macadamia
Walnuts
Pecans
Peanuts
0 0.875 1.750 2.625 3.500
Iron (mg)
December 2015
Nuts Variety and Magnesium (per 28 grams or 1oz)
Source:http://nutritiondata.self.com
Nut Types Magnesium (mg)
Brazil Nuts
Cashew
Almonds
Pine nuts
Peanuts
Hazelnuts
Walnuts
Macadamia
Pecans
Pistachios
500
81.8
75
70.3
49.3
45.6
44.2
36.4
33.9
33.6
Braziln Nuts
Cashew
Almonds
Pine nuts
Peanuts
Hazelnuts
Walnuts
Macadamia
Pecans
Pistachios
0 125 250 375 500
Magnesium (mg)
December 2015
Nuts Variety and Potassium (per 28 grams or 1oz)
Source:http://nutritiondata.self.com
Nut Types Potassium (mg)
Brazil Nuts
Pistachios
Peanuts
Almonds
Hazelnuts
Cashew
Pine nuts
Walnuts
Pecans
Macadamia
876
292
203
197
190
185
167
123
115
103
Braziln Nuts
Pistachios
Peanuts
Almonds
Hazelnuts
Cashew
Pine nuts
Walnuts
Pecans
Macadamia
0 225 450 675 900
Potassium (mg)
December 2015
Nuts Variety and Zinc (per 28 grams or 1oz)
Source:http://nutritiondata.self.com
Nut Types Zinc (mg)
Brazil Nuts
Pine nuts
Cashew
Pecans
Almonds
Peanuts
Walnuts
Hazelnuts
Pistachios
Macadamia
5.4
1.8
1.6
1.3
0.9
0.9
0.9
0.7
0.6
0.4
Braziln Nuts
Pine nuts
Cashew
Pecans
Almonds
Peanuts
Walnuts
Hazelnuts
Pistachios
Macadamia
0 1.5 3.0 4.5 6.0
Zinc (mg)
December 2015