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Nutrient Value of Some Common Foods

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Legumes, Nuts and Seeds

Food Name Measure Weight (g) Energy (kcal) Energy (kJ) Protein (g) Carbohydrate (g) Total Sugar (g) Total Daietary Fibre (g) Total Fat (g) Saturated Fat (g) Monounsaturated Fat (g) Polyunsaturated Fat (g) Calcium (mg) Iron (mg) Sodium (mg) Potassium (mg) Magnesium (mg) Phosphorus (mg) Folate (DFE) Vitamin B12 (mcg) Vitamin E (mg)
Legumes, Nuts and Seeds  
Meatless Products
Meatless breaded chicken nuggets 2 72 168 705 15 6 0 3.1 9 0.8 2.3 3.3 30 2.8 288 216 9 176 40 3.68 1.4
Meatless ground beef 75 g 75 148 618 16 6 1 3.5 7 1.1 1.6 3.5 22 1.6 413 135 14 258 59 1.8 1.3
Soy patty 1 70 136 568 15 5 1 3.2 6 0.8 1.2 2.5 20 1.5 385 126 13 241 55 1.68 1.2
Tofu, regular, firm and extra firm 150 g 150 189 791 21 3 1 0 11 1.3 1.8 2.7 234 2.4 26 222 56 182 29 0 tr
Tofu, silken, soft 150 g 150 83 345 7 4 2 0.2 4 0.5 0.8 2.3 47 1.2 8 270 44 93 N/A 0 tr
Vegetable patty 1 90 138 576 18 7 N/A 5.7 4 1 2.1 0.3 102 3.9 411 432 70 225 22 0 N/A
Vegetarian luncheon meat 4 slices 56 106 442 10 2 1 0 6 0.7 1.2 2.5 23 1 398 112 13 248 56 2.24 1.7
Wiener, meatless 1 46 107 448 9 4 0 1.8 6 0.9 1.8 3.6 15 0.6 217 45 8 158 36 1.08 0.9
Beans, Peas and Lentils
Beans, baked, homemade 175 mL 187 283 1181 10 40 N/A 10.3 10 3.6 4 1.4 114 3.7 790 670 80 204 90 0 N/A
Beans, baked, plain or vegetarian, canned 175 mL 188 177 738 9 40 17 7.7 1 0.2 0.2 0.2 64 2.2 633 408 49 135 23 0 0.3
Beans, baked, with pork, canned 175 mL 187 198 829 10 37 N/A 10.4 3 1.1 1.3 0.4 99 3.2 775 578 64 202 67 0 N/A
Beans, black, canned, not drained 175 mL 178 162 676 11 29 N/A 12.2 1 0.1 tr 0.2 62 3.4 682 547 62 192 108 0 1.3
Beans, kidney, dark red, canned, not drained 175 mL 189 161 672 10 30 tr 12.1 1 0.1 0.1 0.4 45 2.4 646 487 53 178 97 0 1.1
Beans, navy, canned, not drained 175 mL 194 219 917 15 40 1 9.9 1 0.2 0.1 0.4 91 3.6 868 558 91 260 120 0 1.5
Beans, pinto, canned, not drained 175 mL 178 153 639 9 27 tr 8.2 1 0.3 0.3 0.5 76 2.6 522 431 48 163 107 0 1.1
Beans, refried, canned 175 mL 186 175 733 10 29 tr 9.9 2 0.9 1 0.3 65 3.1 557 498 62 160 21 0 N/A
Beans, white, canned, not drained 175 mL 194 227 948 14 43 N/A 9.3 1 0.1 tr 0.2 141 5.8 315 880 99 176 126 0 1.6
Black-eyed peas, canned, not drained 175 mL 178 137 572 8 24 N/A 5.9 1 0.3 0.1 0.4 36 1.7 531 305 50 124 91 0 0.5
Chickpeas (garbanzo beans), canned, not drained 175 mL 178 211 884 9 40 N/A 7.8 2 0.2 0.5 0.9 57 2.4 531 305 51 160 119 0 0.3
Falafel, homemade 1 ball 17 57 237 2 5 N/A 1.3 3 0.4 1.7 0.7 9 0.6 50 99 14 33 18 0 N/A
Hummus, commercial 60 mL 57 94 394 4 8 N/A 3.4 5 0.8 2.3 2.1 22 1.4 215 129 40 100 47 0 N/A
Lentils, boiled, salted 175 mL 146 170 710 13 29 3 6.2 1 0.1 0.1 0.3 28 4.9 349 540 53 264 265 0 N/A
Lentils, pink, boiled 175 mL 179 190 793 14 32 N/A 5.9 1 0.2 0.3 0.6 22 4.1 4 317 39 161 112 0 N/A
Peas, split, boiled 175 mL 145 171 715 12 31 4 4.2 1 0.1 0.1 0.2 20 1.9 3 525 52 144 94 0 N/A
Soybeans, boiled 175 mL 127 220 920 21 13 4 8 11 1.7 2.5 6.4 130 6.5 1 655 109 312 69 0 N/A
Peanuts
Peanut butter, chunk type, fat, sugar and salt added 30 mL 32 191 799 8 7 3 2.6 16 2.6 8 4.8 15 0.6 158 242 52 103 30 0 2
Peanut butter, natural 30 mL 31 184 770 7 7 1 2.5 16 2.2 7.8 4.9 17 0.7 2 207 55 113 46 0 2.2
Peanut butter, smooth type, fat, sugar and salt added 30 mL 32 191 798 8 6 3 1.8 16 3.3 7.7 4.5 14 0.6 149 210 50 116 24 0 2.9
Peanut butter, smooth type, light 30 mL 36 190 794 9 13 3 1.9 12 2.7 5.9 3.7 13 0.7 197 244 62 135 22 0 2.4
Peanuts, all types, shelled, oil-roasted, salted 60 mL 37 219 915 10 6 2 2.7 19 3.2 9.5 5.6 22 0.6 117 265 64 145 44 0 2.5
Peanuts, all types, shelled, roasted 60 mL 37 217 906 9 8 2 3 18 2.6 9.1 5.8 20 0.8 2 244 65 133 54 0 2.6
Nuts
Almonds, dried 60 mL 36 208 870 8 7 2 4.2 18 1.4 11.6 4.4 89 1.5 tr 262 99 171 10 0 9.3
Almonds, oil roasted 60 mL 40 242 1010 8 7 2 4.2 22 1.7 13.9 5.4 116 1.5 tr 278 109 186 11 0 10.3
Almonds, roasted, salted 60 mL 35 209 874 8 7 2 4.1 18 1.4 11.8 4.4 93 1.6 119 261 100 171 12 0 9.1
Brazil nuts, dried 60 mL 36 233 974 5 4 1 2.7 24 5.4 8.7 7.3 57 0.9 1 234 133 257 8 0 2
Cashews, roasted, salted 60 mL 35 199 834 5 11 2 1 16 3.2 9.5 2.7 16 2.1 222 196 90 170 24 0 0.3
Hazelnuts or filberts, dried 60 mL 34 215 899 5 6 1 3.3 21 1.5 15.6 2.7 39 1.6 0 233 56 99 39 0 5.2
Macadamia nuts, roasted, salted 60 mL 34 243 1017 3 4 1 2.7 26 4.1 20.1 0.5 24 0.9 90 123 40 67 3 0 0.2
Mixed nuts, oil roasted, salted 60 mL 36 222 929 6 8 2 3.2 20 3.1 11.4 4.8 39 1.2 151 209 85 167 30 0 2.6
Mixed nuts, roasted 60 mL 35 206 863 6 9 N/A 3.1 18 2.4 10.9 3.7 24 1.3 4 207 78 151 17 0 N/A
Mixed nuts, roasted, salted 60 mL 35 206 863 6 9 2 3.1 18 2.4 10.9 3.7 24 1.3 232 207 78 151 17 0 3.8
Pecans, dried 60 mL 25 173 726 2 3 1 2.4 18 1.6 10.2 5.4 18 0.6 0 103 30 70 6 0 0.4
Pine nuts, pignolia, dried 60 mL 34 230 963 5 4 1 1.3 23 1.7 6.4 11.7 5 1.9 1 204 86 197 12 0 3.2
Pistachios, shelled, roasted, salted 60 mL 31 177 741 7 8 2 3.2 14 1.7 7.6 4.3 34 1.3 126 325 37 151 16 0 0.6
Walnuts, dried 60 mL 25 166 694 4 3 1 1.7 17 1.6 2.3 12 25 0.7 1 112 40 88 25 0 0.2
Nut Butters
Almond butter 30 mL 32 205 858 5 7 N/A 1.2 19 1.8 12.4 4 88 1.2 4 246 98 170 21 0 N/A
Cashew butter 30 mL 32 190 796 6 9 N/A 0.6 16 3.2 9.4 2.7 14 1.6 5 177 84 148 22 0 0.5
Sesame butter, tahini 30 mL 30 181 757 5 6 tr 2.8 16 2.3 6.2 7.2 130 2.7 35 126 29 223 30 0 0.1
Seeds
Flaxseeds, whole and ground 15 mL 11 56 235 2 3 tr 3 4 0.4 0.8 3.2 36 0.5 3 89 39 53 30 0 tr
Pumpkin and squash seeds, kernels, dried 60 mL 35 189 792 9 6 tr 1.4 16 3 5 7.3 15 5.2 6 282 187 411 20 0 N/A
Sunflower seed kernels, roasted, salted 60 mL 32 189 790 6 8 1 2.9 16 1.7 3.1 10.7 23 1.2 133 276 42 375 77 0 8.5

You would need approximately 170 mL of peanuts in the shell to give you a 60 mL serving.

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