Nuts and seeds

Nuts, butternuts, dried

Per 100 g

Calories: 612 kcal
Protein: 25 g
Fiber: 4.7 g
Fat: 57 g

High fat 78% of its calories come from fat. Our scale

All nutrients

Per 100 g of nuts, butternuts, dried. % Daily Value is for an adult, US FDA values.

Macronutrients

Nutrient	Per 100 g	% DV
Carbohydrates	12 g	4%
Protein	25 g	50%
Fat	57 g	73%
Water	3.3 g

Carbohydrates

Nutrient	Per 100 g	% DV
Fiber	4.7 g	17%

Essential amino acids

Nutrient	Per 100 g
Histidine	0.81 g
Isoleucine	1.2 g
Leucine	2.2 g
Lysine	0.77 g
Methionine	0.61 g
Phenylalanine	1.4 g
Threonine	0.94 g
Tryptophan	0.37 g
Valine	1.5 g

Fats

Nutrient	Per 100 g	% DV
Saturated fat	1.3 g	7%
Monounsaturated fat	10 g
Polyunsaturated fat	43 g
Omega 3	8.7 g
Omega 6	34 g
Cholesterol	0 mg	0%

Vitamins

Nutrient	Per 100 g	% DV
Vitamin A (RAE)	6 µg	1%
Vitamin C	3.2 mg	4%
Vitamin D	0 µg	0%
Thiamin (B1)	0.38 mg	32%
Riboflavin (B2)	0.15 mg	11%
Niacin (B3)	1 mg	7%
Pantothenic acid (B5)	0.63 mg	13%
Vitamin B6	0.56 mg	33%
Folate (DFE)	66 µg	17%
Vitamin B12	0 µg	0%

Minerals

Nutrient	Per 100 g	% DV
Calcium	53 mg	4%
Iron	4 mg	22%
Magnesium	237 mg	56%
Phosphorus	446 mg	36%
Potassium	421 mg	9%
Sodium	1 mg	0%
Zinc	3.1 mg	28%
Copper	0.45 mg	50%
Manganese	6.6 mg	285%
Selenium	17 µg	31%

Linked nutrients open a table that ranks plant foods by that nutrient.

Portion weights

Portion	Weight	Calories
1 cup	120 g	734 kcal
1 oz	28 g	174 kcal
1 nutmeat	3 g	18 kcal

How we label fat

Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.