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Nutrients
Portion: 100g
| Name | Amount | Unit |
|---|---|---|
| Energy | 560 | kcal |
| Water | 4.37 | g |
| Ash | 2.99 | g |
| Protein | 20.16 | g |
| Carbohydrate | 27.17 | g |
| Sugars, total | 7.66 | g |
| Fiber | 10.6 | g |
| Total lipids (fat) | 45.32 | g |
| Fatty acids, total saturated | 5.907 | g |
| Fatty acids, total monounsaturated | 23.257 | g |
| Fatty acids, total polyunsaturated | 14.38 | g |
| Fatty acids, total trans | 0 | g |
| Cholesterol | 0 | mg |
| Vitamin A, RAE | 26 | µg |
| Vitamin C | 5.6 | mg |
| Vitamin D (D2 + D3) | 0 | µg |
| Vitamin E (alpha-tocopherol) | 2.86 | mg |
| Vitamin K (phylloquinone) | — | µg |
| Thiamin | 0.87 | mg |
| Riboflavin | 0.16 | mg |
| Niacin | 1.3 | mg |
| Vitamin B-6 | 1.7 | mg |
| Pantothenic acid | 0.52 | mg |
| Vitamin B-12 | 0 | µg |
| Folate, DFE | 51 | µg |
| Sodium, Na | 1 | mg |
| Potassium, K | 1025 | mg |
| Calcium, Ca | 105 | mg |
| Phosphorus, P | 490 | mg |
| Magnesium, Mg | 121 | mg |
| Iron, Fe | 3.92 | mg |
| Zinc, Zn | 2.2 | mg |
| Copper, Cu | 1.3 | mg |
| Selenium, Se | 7 | µg |
Measures
| Amount | Modifier | Average Weight (g) |
|---|---|---|
| 1 | oz (49 kernels) | 28.35 |
| 1 | cup | 123 |
| 1 | kernel | 0.7 |