TABLE 3.
Protein content, percentage of reference intake (RI) for proteins and contribution to essential amino acids requirements (EAAR) from one portion (28 g) of nuts and seeds.
| Sample | Protein (g) | % RI* protein | % EAAR** Lys | % EAAR Thr | % EAAR Val | % EAAR Ile | % EAAR Leu | % EAAR Met | % EAAR His | % EAAR Phe |
| Peanut raw | 8.2 | 16.4 | 14.4 | 23.2 | 16.5 | 329.2 | 20.2 | 10.7 | 28.4 | 21.8 |
| Peanuts roasted | 8.0 | 16.0 | 8.7 | 20.0 | 10.2 | 203.1 | 22.1 | 20.0 | 21.2 | 16.6 |
| Peanuts boiled | 8.3 | 16.6 | 13.9 | 26.1 | 16.2 | 323.1 | 17.4 | 5.1 | 32.4 | 23.4 |
| Almond raw | 6.8 | 13.6 | 10.1 | 14.7 | 13.4 | 267.7 | 14.2 | 3.7 | 23.2 | 18.9 |
| Almond roasted | 7.3 | 14.5 | 9.3 | 14.1 | 12.6 | 252.3 | 15.3 | 4.0 | 27.2 | 20.6 |
| Almond boiled | 7.5 | 15.0 | 10.3 | 24.3 | 14.9 | 298.5 | 24.3 | 8.8 | 26.4 | 20.5 |
| Hazelnuts raw | 4.7 | 9.5 | 7.1 | 13.6 | 11.2 | 224.6 | 11.4 | 4.3 | 20.0 | 11.8 |
| Hazelnuts roasted | 5.1 | 10.1 | 7.5 | 16.3 | 11.5 | 230.8 | 12.2 | 5.6 | 22.0 | 14.6 |
| Walnut | 5.3 | 10.5 | 8.3 | 16.5 | 11.4 | 227.7 | 12.2 | 5.3 | 22.4 | 13.6 |
| Brazil nut | 4.6 | 9.1 | 5.5 | 14.1 | 7.2 | 144.6 | 11.7 | 18.4 | 14.8 | 7.4 |
| Cashew nut raw | 6.0 | 12.0 | 14.7 | 19.7 | 17.1 | 341.5 | 14.9 | 7.2 | 24.0 | 15.5 |
| Cashew nut roasted | 6.2 | 12.3 | 14.1 | 25.6 | 14.9 | 298.5 | 17.2 | 11.7 | 21.6 | 14.1 |
| Pecan nut | 3.3 | 6.5 | 4.7 | 7.2 | 5.5 | 110.8 | 6.8 | 3.7 | 13.2 | 7.0 |
| Pine nuts | 4.9 | 9.8 | 9.2 | 14.9 | 9.8 | 196.9 | 11.4 | 8.0 | 17.6 | 9.0 |
| Pistachios roasted | 6.4 | 12.9 | 15.1 | 22.9 | 15.4 | 307.7 | 18.1 | 12.0 | 20.0 | 14.7 |
| Sunflower seed raw | 5.9 | 11.8 | 12.5 | 22.9 | 15.2 | 304.6 | 13.6 | 11.5 | 32.0 | 15.7 |
| Sunflower seed roasted | 5.7 | 11.5 | 8.9 | 19.2 | 12.9 | 258.5 | 14.1 | 12.0 | 26.8 | 13.3 |
| Pumpkin seed raw | 9.3 | 18.6 | 15.3 | 28.3 | 21.5 | 430.8 | 32.8 | 23.7 | 37.6 | 24.2 |
| Pumpkin seed roasted | 10.0 | 20.1 | 19.6 | 32.8 | 29.7 | 593.8 | 30.6 | 20.3 | 44.4 | 33.3 |
| Chia seed | 5.7 | 11.5 | 15.3 | 28.3 | 11.7 | 233.8 | 10.9 | 13.3 | 26.8 | 15.0 |
| Flax seed | 6.6 | 13.2 | 12.9 | 23.2 | 15.4 | 307.7 | 13.8 | 11.7 | 22.4 | 14.6 |
| Hemp seed | 9.6 | 19.2 | 21.9 | 29.9 | 29.1 | 581.5 | 20.1 | 26.9 | 42.4 | 32.5 |
| Sesame seed | 7.5 | 14.9 | 12.0 | 32.5 | 19.7 | 393.8 | 20.4 | 19.2 | 39.2 | 21.6 |
| Black sesame seed | 5.8 | 11.6 | 11.2 | 20.8 | 15.7 | 313.8 | 11.6 | 17.9 | 24.4 | 19.0 |
*RIs – 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 protein = 50 g). **EAAR – essential amino acid requirements according to Report of a Joint WHO/FAO/UNU Expert Consultation (21); Lys, L-lysine; Thr, L-threonine, Val, L-valine; Leu, L-leucine; Ile, L-isoleucine; Met, L-methionine; His, L-histidine; Phe L-phenylalanine.