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Food and Nutrition

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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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