Table 2.
Nutritional composition of selected foods *.
| Food | Energy (Kcal) |
Protein (g) |
Arg (g) |
Fat (g) |
SFA (g) |
MUFAs (g) |
OA (g) |
PUFAs (g) |
LA (g) |
ALA (g) |
SDA (g) |
Ca (mg) |
Fe (mg) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Hemp seeds | 553 | 31.56 | 4.55 | 48.75 | 4.6 | 5.4 | 5.276 | 38.1 | 27.459 | 10.024 | 0.617 | 70 | 7.95 |
| Adzuki beans | 329 | 19.87 | 1.284 | 0.53 | 0.191 | 0.05 | 0.05 | 0.113 | 0.113 | NA | NA | 66 | 4.98 |
| Almonds | 579 | 21.15 | 2.465 | 49.93 | 3.802 | 31.551 | 31.294 | 12.329 | 12.324 | 0.003 | 0 | 269 | 3.71 |
| Brazil nuts | 659 | 14.32 | 2.14 | 67.1 | 16.134 | 23.879 | 23.594 | 24.399 | 24.363 | 0.036 | 0 | 160 | 2.43 |
| Cashew nuts | 553 | 18.22 | 2.123 | 43.85 | 7.783 | 23.797 | 23.523 | 7.845 | 7.782 | 0.062 | 0 | 37 | 6.68 |
| Chestnuts | 213 | 2.42 | 0.173 | 2.26 | 0.425 | 0.78 | 0.749 | 0.894 | 0.798 | 0.095 | NA | 27 | 1.01 |
| Chia seeds | 486 | 16.54 | 2.143 | 30.74 | 3.33 | 2.309 | 2.203 | 23.665 | 5.835 | 17.83 | NA | 631 | 7.72 |
| Chickpeas | 378 | 20.47 | 1.939 | 6.04 | 0.603 | 1.377 | 1.365 | 2.731 | 2.629 | 0.102 | 0 | 57 | 4.31 |
| Fava beans | 88 | 7.92 | NA | 0.73 | 0.118 | 0.104 | 0.097 | 0.342 | 0.312 | 0.03 | NA | 37 | 1.55 |
| Flaxseed | 534 | 18.29 | 1.925 | 42.16 | 3.663 | 7.527 | 7.359 | 28.73 | 5.903 | 22.813 | 0 | 255 | 5.73 |
| Kidney beans | 333 | 23.58 | 1.46 | 0.83 | 0.12 | 0.064 | 0.064 | 0.457 | 0.178 | 0.279 | 0 | 143 | 8.2 |
| Lentils | 352 | 24.63 | 1.903 | 1.06 | 0.154 | 0.193 | 0.184 | 0.526 | 0.414 | 0.112 | 0 | 35 | 6.51 |
| Lima beans | 338 | 21.46 | 1.315 | 0.69 | 0.161 | 0.062 | 0.052 | 0.309 | 0.215 | 0.095 | 0 | 81 | 7.51 |
| Lupins | 371 | 36.17 | 3.877 | 9.74 | 1.156 | 3.94 | 3.558 | 2.439 | 1.995 | 0.446 | NA | 176 | 4.36 |
| macadamia nuts | 718 | 7.91 | 1.402 | 75.77 | 12.061 | 58.877 | 43.755 | 1.502 | 1.296 | 0.206 | 0 | 85 | 3.69 |
| Mungo beans | 341 | 25.21 | 1.642 | 1.64 | 0.114 | 0.085 | 0.085 | 1.071 | 0.072 | 0.999 | NA | 138 | 7.57 |
| Navy beans | 337 | 22.33 | 1.02 | 1.5 | 0.17 | 0.128 | 0.117 | 0.873 | 0.335 | 0.538 | NA | 147 | 5.49 |
| Peanuts | 567 | 25.8 | 3.085 | 49.24 | 6.279 | 24.426 | 23.756 | 15.558 | 15.555 | 0.003 | 0 | 92 | 4.58 |
| pecan nuts | 691 | 9.17 | 1.177 | 71.97 | 6.18 | 40.801 | 40.594 | 21.614 | 20.628 | 0.986 | 0 | 70 | 2.53 |
| Pine nuts | 673 | 13.69 | 2.413 | 68.37 | 4.899 | 18.764 | 17.947 | 34.071 | 33.15 | 0.164 | 0 | 16 | 5.53 |
| Pistachio | 560 | 20.16 | 2.134 | 45.32 | 5.907 | 23.257 | 22.674 | 14.38 | 14.091 | 0.289 | 0 | 105 | 3.92 |
| Soybeans | 446 | 36.49 | 3.153 | 19.94 | 2.884 | 4.404 | 4.348 | 11.255 | 9.925 | 1.33 | NA | 277 | 15.7 |
| Walnuts | 654 | 15.23 | 2.278 | 65.21 | 6.126 | 8.933 | 8.799 | 47.174 | 38.093 | 9.08 | 0 | 98 | 2.91 |
* NA: Not Available.