TABLE 1.

Total fat, saturated fatty acids, oleic acid, linoleic acid, and α-linolenic acid content and contribution to RI (%) of fats and SFA from one portion (28 g) of nuts and seeds.

Sample	Total fat (g)	% RI fat	SFAs* (g)	% RI SFA	OA (g)	LA (g)	ALA (g)	UFAs/SFAs**
Peanut raw	14	20	2	10	7	4	< 0.05	6.2
Peanuts roasted	15	21	2	12	7	4	< 0.05	5.0
Peanuts boiled	14	20	2	10	7	4	< 0.05	6.3
Almond raw	14	20	1	5	9	3	< 0.05	12.4
Almond roasted	15	22	1	6	10	4	< 0.05	12.1
Almond boiled	14	20	1	5	9	3	< 0.05	12.0
Hazelnuts raw	17	24	1	6	13	2	< 0.05	12.5
Hazelnuts roasted	17	25	1	6	13	2	< 0.05	12.9
Walnut	17	25	1	5	4	9	0.56	17.5
Brazil nut	19	27	4	21	7	6	< 0.05	3.4
Cashew nut raw	12	18	2	11	7	2	< 0.05	4.6
Cashew nut roasted	13	19	2	12	7	2	< 0.05	4.6
Pecan nut	20	29	2	9	11	6	0.28	10.6
Pine nuts	19	27	1	7	5	9	< 0.05	13.0
Pistachios roasted	12	18	2	8	6	4	0.07	7.2
Sunflower seed raw	14	21	1	10	5	6	< 0.05	10.4
Sunflower seed roasted	14	18	2	12	2	10	< 0.05	6.2
Pumpkin seed raw	13	17	2	11	4	6	0.05	4.3
Pumpkin seed roasted	12	12	2	4	4	5	0.05	4.3
Chia seed	9	17	1	5	1	2	4.91	8.6
Flax seed	12	20	1	6	2	2	6.50	10.4
Hemp seed	14	20	1	10	1	8	2.43	9.6
Sesame seed	14	21	2	6	5	6	0.11	6.1
Black sesame seed	18	26	3	13	7	8	0.14	6.2

RI, Reference intakes of an average adult (8,400 kJ/2,000 kcal) established for energy and selected nutrients other than vitamins and minerals for adults by the European Parliament (RI for total fat = 70 g; RI for saturated fat = 20 g) (20); SFAs, saturated fatty acids; OA, oleic acid; LA, linoleic acid; ALA, α-linolenic acid; UFA, unsaturated fatty acid. *Expressed as the sum of myristic, palmitic, stearic, and arachidic acid. **The ratio of the sum of unsaturated fatty acids to the sum of saturated fatty acids.