Table 1.
Nutritional composition of nuts, seeds, and vegetable oils.
| Product 1 | Energy | Total Fat | SFA | MUFA | PUFA | ALA | K | P | Protein | PPR | Servings |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Nuts and Seeds | |||||||||||
| Flaxseeds | 534 | 42.2 | 3.7 | 7.5 | 28.7 | 22.80 | 813 | 642 | 18.3 | 35.1 | 0.4 |
| Chia seeds | 486 | 30.7 | 3.3 | 2.3 | 23.7 | 17.80 | 407 | 860 | 16.5 | 52.0 | 0.4 |
| Walnuts | 654 | 65.2 | 6.1 | 8.9 | 47.2 | 9.08 | 441 | 346 | 15.2 | 21.3 | 0.9 |
| Hemp seeds | 553 | 48.8 | 4.6 | 5.4 | 38.1 | 8.68 | 1200 | 1650 | 31.6 | 52.2 | 0.9 |
| Pecan nuts | 691 | 72.0 | 6.2 | 40.8 | 21.6 | 0.99 | 410 | 277 | 9.2 | 30.2 | 8.1 |
| Pistachio nuts | 560 | 45.3 | 5.9 | 23.3 | 14.4 | 0.29 | 1020 | 490 | 20.2 | 24.3 | 27.7 |
| Macadamia nuts | 718 | 75.8 | 12.1 | 58.9 | 1.5 | 0.21 | 368 | 188 | 7.9 | 23.8 | 38.8 |
| Pumpkin seeds | 559 | 49.1 | 8.7 | 16.2 | 21.0 | 0.12 | 809 | 1230 | 30.2 | 39.3 | 66.7 |
| Pine nuts | 673 | 68.4 | 4.9 | 18.8 | 34.1 | 0.11 | 597 | 575 | 13.7 | 42.0 | 71.4 |
| Hazelnuts | 628 | 60.8 | 4.5 | 45.7 | 7.9 | 0.09 | 680 | 290 | 15.0 | 19.4 | 92.0 |
| Cashew nuts | 553 | 43.9 | 7.8 | 23.8 | 7.8 | 0.06 | 660 | 593 | 18.2 | 32.5 | – |
| Peanuts | 563 | 48.8 | 6.4 | 25.6 | 14.9 | 0.02 | 690 | 380 | 25.2 | 15.1 | – |
| Brazil nuts | 659 | 67.1 | 16.1 | 23.9 | 24.4 | 0.02 | 659 | 725 | 14.3 | 50.6 | – |
| Almonds | 579 | 49.9 | 3.8 | 31.6 | 12.3 | 0.00 | 733 | 481 | 21.2 | 22.7 | – |
| Oils | |||||||||||
| Flaxseed oil | 884 | 100 | 9.0 | 18.4 | 67.8 | 53.37 | 0 | 1 | 0.11 | – | 0.3 |
| Walnut oil | 884 | 100 | 9.1 | 22.8 | 63.3 | 10.40 | 0 | 0 | 0 | 0 | 1.4 |
| Canola oil | 884 | 100 | 7.4 | 63.3 | 28.1 | 9.14 | 0 | 0 | 0 | 0 | 1.6 |
| Soybean oil | 884 | 100 | 15.7 | 22.8 | 57.7 | 6.79 | 0 | 0 | 0 | 0 | 2.2 |
| Mustard oil | 884 | 100 | 11.6 | 59.2 | 21.2 | 5.90 | 0 | 0 | 0 | 0 | 2.5 |
| Rice bran oil | 884 | 100 | 19.7 | 39.3 | 35.0 | 1.60 | 0 | 0 | 0 | 0 | 9.3 |
| Corn oil | 900 | 100 | 12.9 | 27.6 | 54.7 | 1.16 | 0 | 0 | 0 | 0 | 12.8 |
| Avocado oil | 884 | 100 | 11.6 | 70.6 | 13.5 | 0.96 | 0 | 0 | 0 | 0 | 15.5 |
| Olive oil | 884 | 100 | 13.8 | 73.0 | 10.5 | 0.76 | 1 | 0 | 0 | 0 | 19.5 |
| Sesame oil | 884 | 100 | 14.2 | 39.7 | 41.7 | 0.30 | 0 | 0 | 0 | 0 | 49.4 |
| Cottonseed oil | 884 | 100 | 25.9 | 17.8 | 51.9 | 0.20 | 0 | 0 | 0 | 0 | 74.1 |
| Safflower oil | 884 | 100 | 7.5 | 75.2 | 12.8 | 0.10 | 0 | 0 | 0 | 0 | – |
| Coconut oil | 892 | 99.1 | 82.5 | 6.3 | 1.7 | 0.02 | 0 | 0 | 0 | 0 | – |
| Sunflower oil | 884 | 100 | 10.3 | 19.5 | 65.7 | 0.00 | 0 | 0 | 0 | 0 | – |
| Peanut oil | 884 | 100 | 16.9 | 46.2 | 32.0 | 0.00 | 0 | 0 | 0 | 0 | – |
1 Based on data from FoodData Central [71]. Energy [kcal/100 g]; Total fat [g/100 g]; SFA, saturated fatty acids [g/100 g]; MUFA, monounsaturated fatty acids [g/100 g]; PUFA, polyunsaturated fatty acids [g/100 g]; ALA, α-linolenic acid [mg/100 g]; K, potassium [mg/100 g]; P, phosphorus [mg/100 g]; Protein [g/100 g]; PPR, phosphorus-to-protein ratio [mg/g]; Servings, the number of 25 g servings of nuts and seeds or the number of tablespoons (13.5 g) of oil to provide 2 g of ω-3 PUFA (ALA).