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    Nutrients

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    Tatiana Albu
    The document provides information on the key nutrients and recommended daily intake of various nuts and seeds. It lists 7 nuts and seeds: almonds, chia seeds, flaxseeds, walnuts, hazelnuts, pumpkin seeds, and sunflower seeds. For each item, it notes the main nutrients such as healthy fats, fiber, protein, vitamins and minerals. It then provides the recommended daily intake amounts.

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    Nutrients

    Uploaded by

    Tatiana Albu
    19 views3 pages
    The document provides information on the key nutrients and recommended daily intake of various nuts and seeds. It lists 7 nuts and seeds: almonds, chia seeds, flaxseeds, walnuts, hazelnuts, pumpkin seeds, and sunflower seeds. For each item, it notes the main nutrients such as healthy fats, fiber, protein, vitamins and minerals. It then provides the recommended daily intake amounts.

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    The document provides information on the key nutrients and recommended daily intake of various nuts and seeds. It lists 7 nuts and seeds: almonds, chia seeds, flaxseeds, walnuts, hazelnuts, pumpkin seeds, and sunflower seeds. For each item, it notes the main nutrients such as healthy fats, fiber, protein, vitamins and minerals. It then provides the recommended daily intake amounts.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    19 views3 pages

    Nutrients

    Uploaded by

    Tatiana Albu
    The document provides information on the key nutrients and recommended daily intake of various nuts and seeds. It lists 7 nuts and seeds: almonds, chia seeds, flaxseeds, walnuts, hazelnuts, pumpkin seeds, and sunflower seeds. For each item, it notes the main nutrients such as healthy fats, fiber, protein, vitamins and minerals. It then provides the recommended daily intake amounts.

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    © All Rights Reserved
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    of 3

    Here's a list of nutritious nuts and seeds along with their key nutrients and recommended daily intake:

    1. Almonds: Almonds are a great source of healthy fats, protein, fiber, magnesium, and vitamin E. They are
    also high in antioxidants. Recommended daily intake: 1-2 ounces (about 23-46 whole almonds)

    2. Chia seeds: Chia seeds are an excellent source of fiber, protein, omega-3 fatty acids, and several essential
    minerals like calcium, iron, and zinc. Recommended daily intake: 1-2 tablespoons

    3. Flaxseeds: Flaxseeds are a rich source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid, as well as
    fiber, lignans, and several minerals. Recommended daily intake: 1-2 tablespoons

    4. Walnuts: Walnuts are a good source of healthy unsaturated fats, especially alpha-linolenic acid (ALA), a type
    of omega-3 fatty acid. They are also a good source of protein, fiber, and several minerals, including
    magnesium and iron. Recommended daily intake: 1-2 ounces (about 14-28 halves)

    5. Hazelnuts: Hazelnuts are a rich source of healthy monounsaturated fats, fiber, protein, and several minerals,
    including magnesium and potassium. They are also a good source of vitamin E. Recommended daily intake:
    1-2 ounces (about 20-40 kernels)

    6. Pumpkin seeds: Pumpkin seeds are a good source of protein, healthy unsaturated fats, fiber, and several
    essential minerals, including magnesium, phosphorus, and zinc. They are also a good source of antioxidants.
    Recommended daily intake: 1-2 ounces (about 85-170 seeds)

    7. Sunflower seeds: Sunflower seeds are a good source of healthy unsaturated fats, protein, fiber, and several
    essential minerals, including magnesium and phosphorus. They are also a good source of vitamin E.
    Recommended daily intake: 1-2 ounces (about 140-280 seeds)

    1. Almonds: 1 ounce (about 23 whole almonds) has approximately 164 calories 2 ounces (about 46 whole
    almonds) has approximately 328 calories

    2. Chia seeds: 1 tablespoon has approximately 69 calories 2 tablespoons has approximately 138 calories

    3. Flaxseeds: 1 tablespoon has approximately 55 calories 2 tablespoons has approximately 110 calories

    4. Walnuts: 1 ounce (about 14 halves) has approximately 185 calories 2 ounces (about 28 halves) has
    approximately 370 calories

    5. Hazelnuts: 1 ounce (about 20 kernels) has approximately 176 calories 2 ounces (about 40 kernels) has
    approximately 352 calories

    6. Pumpkin seeds: 1 ounce (about 85 seeds) has approximately 153 calories 2 ounces (about 170 seeds) has
    approximately 306 calories

    7. Sunflower seeds: 1 ounce (about 140 seeds) has approximately 164 calories 2 ounces (about 280 seeds) has
    approximately 328 calories
    Calcium (in mg per serving): Iron (in mg per serving): Potassium (in mg per serving):
    • Milk (1 cup): 300 mg • Red meat (3 oz): 2-3 mg • Bananas: 450-550 mg
    • Cheese (1 oz): 200-300 mg • Poultry (3 oz): 1-2 mg • Oranges : 250-400 mg
    • Yogurt (6 oz): 450 mg • Fish (3 oz): 0.5-3 mg • Potatoes (baked): 900 mg
    • Kale (1 cup, cooked): 180 mg • Lentils (1 cup, cooked): 6.6 mg • Spinach (1 cup, cooked): 839 mg
    • Spinach (1 cup, cooked): 240 mg • Spinach (1 cup, cooked): 6 mg • Tomatoes (1): 330-450 mg
    • Orange juice (1 cup): 350 mg • Kale (1 cup, cooked): 1.1 mg • Avocados (1): 708 mg
    • Cereal (1 cup): 100-1,000 mg • cereal (1 cup): 6-18 mg
    1.
    2. Zinc: 8-11 mg per day for adult women
    3. Magnesium: 310-320 mg per day for adult women
    4. Vitamin E: 15 mg per day for adult women
    5. Calcium: 1000-1200 mg per day for adult women
    6. Iron: 18 mg per day for adult women
    7. Omega-3 fatty acids: 1.1-1.6 g per day for adult women
    8. Potassium: 2,600-3,000 mg per day for adult women
    9. Phosphorus: 700 mg per day for adult women

    1. Almonds:  Calcium: 25-50 mg


     Zinc: 1.0-2.0 mg  Iron: 0.9-1.8 mg
     Magnesium: 20-40 mg  Omega-3: 250-500 mg
     Vitamin E: 7.4-14.8 mg  Potassium: 1
     Calcium: 75-150 mg
     Iron: 0.7-1.4 mg 1. Hazelnuts:
     Omega-3: 30-60 mg  Zinc: 1.5-3.0 mg
     Potassium: 200-400 mg  Magnesium: 80-160 mg
     Phosphorus: 120-240 mg  Vitamin E: 4.0-8.0 mg
     Calcium: 40-80 mg
    2. Chia seeds:  Iron: 1.0-2.0 mg
     Zinc: 0.8-1.6 mg  Omega-3: 300-600 g
     Magnesium: 90 mg  Potassium: 200-400 mg
     Vitamin E: 1.9-3.8 mg  Phosphorus: 170-340 mg
     Calcium: 177-354 mg
     Iron: 1.0-2.0 mg 2. Pumpkin seeds:
     Omega-3: 500-900 mg  Zinc: 2.0-4.0 mg
     Potassium: 107-214 mg  Magnesium: 150-300 mg
     Phosphorus: 111-222 mg  Vitamin E: 4.0-8.0 mg
     Calcium: 60-120 mg
    3. Flaxseeds:  Iron: 1.0-2.0 mg
     Zinc: 0.6-1.2 mg  Omega-3: 200-400 mg
     Magnesium: 37-74 mg  Potassium: 260-520 mg
     Vitamin E: 0.5-1.0 mg  Phosphorus: 380-760 mg
     Calcium: 52-104 mg
     Iron: 1.0-2.0 mg 3. Sunflower seeds:
     Omega-3: 400-700 mg  Zinc: 2.0-4.0 mg
     Potassium: 97-194 mg  Magnesium: 140-280 mg
     Phosphorus: 94-188 mg  Vitamin E: 7.0-14.0 mg
     Calcium: 60-120 mg
    4. Walnuts:  Iron: 1.0-2.0 mg
     Zinc: 1.4-2.8 mg  Omega-3: 200-400 mg
     Magnesium: 40-80 mg  Potassium: 260-520 mg
     Vitamin E: 2.5-5.0 mg  Phosphorus: 340-680 mg

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