Food!

Poppy seeds ^100g

160µg Dietary folate equivalents

455 / 2500 kcal fiber, 24g / 35g protein, 19.2g / 66.4g fat, 35.6g / 70g

satured, 4.4g / 20g

Carbohydrates 2.4g / 260g

sugar, 2.3g / 90g
Starch 0.1g

11 minerals

6 vitamins

Sunflower seeds ^100g

151µg Dietary folate equivalents

647 / 2500 kcal fiber, 7.4g / 35g protein, 18g / 66.4g fat, 56.5g / 70g

satured, 6g / 20g

Carbohydrates 13g / 260g

Starch 13g

12 minerals

14 vitamins

Hazelnuts unsalted ^100g

121µg Dietary folate equivalents

670 / 2500 kcal fiber, 9g / 35g protein, 16.4g / 66.4g fat, 63g / 70g

satured, 4.6g / 20g

Carbohydrates 4.8g / 260g

sugar, 4.3g / 90g
Starch 0.5g

12 minerals

14 vitamins

Hemp seed ^100g

110µg Dietary folate equivalents

592 / 2500 kcal fiber, 4g / 35g protein, 31.6g / 66.4g fat, 48.8g / 70g

satured, 4.6g / 20g

Carbohydrates 4.7g / 260g

sugar, 1.5g / 90g
Starch 3.2g

10 minerals

12 vitamins

Pumpkin seeds ^100g

96µg Dietary folate equivalents

574 / 2500 kcal fiber, 8.5g / 35g protein, 30.3g / 66.4g fat, 47.2g / 70g

satured, 11.1g / 20g

Carbohydrates 2.7g / 260g

sugar, 1.6g / 90g
Starch 1.2g

11 minerals

6 vitamins

Sesame seeds ^100g

94.3µg Dietary folate equivalents

632 / 2500 kcal fiber, 8.9g / 35g protein, 22.7g / 66.4g fat, 57.4g / 70g

satured, 8.4g / 20g

Carbohydrates 1.8g / 260g

sugar, 1.6g / 90g
Starch 0.2g

12 minerals

11 vitamins

Almonds w skin unsalted ^100g

93.1µg Dietary folate equivalents

622 / 2500 kcal fiber, 10.2g / 35g protein, 25.4g / 66.4g fat, 53.4g / 70g

satured, 3.6g / 20g

Carbohydrates 5g / 260g

sugar, 4.4g / 90g
Starch 0.6g

12 minerals

12 vitamins

Almonds w skin salted ^100g

93.1µg Dietary folate equivalents

622 / 2500 kcal fiber, 10.2g / 35g protein, 25.4g / 66.4g fat, 53.4g / 70g

satured, 3.6g / 20g

Carbohydrates 5g / 260g

sugar, 4.4g / 90g
Starch 0.6g

12 minerals

12 vitamins

Linseeds ^100g

87µg Dietary folate equivalents

477 / 2500 kcal fiber, 34.8g / 35g protein, 19g / 66.4g fat, 31g / 70g

satured, 2.9g / 20g

Carbohydrates 13g / 260g

Starch 13g

10 minerals

6 vitamins

Seeds and kernels av ^100g

83µg Dietary folate equivalents

562 / 2500 kcal fiber, 20.5g / 35g protein, 19.1g / 66.4g fat, 44.8g / 70g

satured, 5g / 20g

Carbohydrates 10.5g / 260g

sugar, 1.6g / 90g
Starch 8.2g

12 minerals

15 vitamins

Peanuts coated ^100g

66µg Dietary folate equivalents

532 / 2500 kcal fiber, 4.8g / 35g protein, 13.2g / 66.4g fat, 32.7g / 70g

satured, 4.5g / 20g

Carbohydrates 43.7g / 260g

sugar, 8g / 90g
Starch 35.7g

11 minerals

14 vitamins

Walnuts salted ^100g

62.1µg Dietary folate equivalents

706 / 2500 kcal fiber, 4.6g / 35g protein, 15.9g / 66.4g fat, 68.1g / 70g

satured, 6.8g / 20g

Carbohydrates 5.1g / 260g

sugar, 2.9g / 90g
Starch 2.2g

12 minerals

18 vitamins

Walnuts unsalted ^100g

62.1µg Dietary folate equivalents

706 / 2500 kcal fiber, 4.6g / 35g protein, 15.9g / 66.4g fat, 68.1g / 70g

satured, 6.8g / 20g

Carbohydrates 5.1g / 260g

sugar, 2.9g / 90g
Starch 2.2g

11 minerals

18 vitamins

Chestnuts raw ^100g

58µg Dietary folate equivalents

189 / 2500 kcal fiber, 4.1g / 35g protein, 4g / 66.4g fat, 2.7g / 70g

satured, 0.5g / 20g

Carbohydrates 35g / 260g

sugar, 6g / 90g
Starch 29g

10 minerals

7 vitamins

Pine nuts ^100g

57µg Dietary folate equivalents

675 / 2500 kcal fiber, 6.3g / 35g protein, 16.5g / 66.4g fat, 61.9g / 70g

satured, 6.5g / 20g

Carbohydrates 9.8g / 260g

sugar, 4.9g / 90g
Starch 5g

12 minerals

11 vitamins

Peanuts dry roasted ^100g

56.6µg Dietary folate equivalents

577 / 2500 kcal fiber, 7g / 35g protein, 24g / 66.4g fat, 47g / 70g

satured, 6.8g / 20g

Carbohydrates 11g / 260g

sugar, 3.5g / 90g
Starch 7.5g

11 minerals

16 vitamins

Peanuts unsalted ^100g

56.6µg Dietary folate equivalents

627 / 2500 kcal fiber, 6.8g / 35g protein, 25.2g / 66.4g fat, 51.7g / 70g

satured, 7.5g / 20g

Carbohydrates 11.8g / 260g

sugar, 4.8g / 90g
Starch 7g

11 minerals

16 vitamins

Peanuts salted ^100g

56.1µg Dietary folate equivalents

620 / 2500 kcal fiber, 6.8g / 35g protein, 24.8g / 66.4g fat, 50.5g / 70g

satured, 7.4g / 20g

Carbohydrates 13.2g / 260g

sugar, 5.2g / 90g
Starch 8.1g

12 minerals

17 vitamins

Chia seeds dried ^100g

49µg Dietary folate equivalents

443 / 2500 kcal fiber, 34.4g / 35g protein, 16.5g / 66.4g fat, 30.7g / 70g

satured, 3.3g / 20g

Carbohydrates 7.7g / 260g

11 minerals

9 vitamins

Nuts mixed w cranberry unsalted ^100g

46.7µg Dietary folate equivalents

555 / 2500 kcal fiber, 6.3g / 35g protein, 15g / 66.4g fat, 40.4g / 70g

satured, 4.5g / 20g

Carbohydrates 29.5g / 260g

sugar, 22g / 90g
Starch 7.5g

12 minerals

20 vitamins

Nuts mixed unsalted ^100g

46.5µg Dietary folate equivalents

658 / 2500 kcal fiber, 6.7g / 35g protein, 18.1g / 66.4g fat, 59.6g / 70g

satured, 6.4g / 20g

Carbohydrates 8.9g / 260g

sugar, 4g / 90g
Starch 4.8g

12 minerals

19 vitamins

Peanuts sugar coated ^100g

34µg Dietary folate equivalents

536 / 2500 kcal fiber, 4.1g / 35g protein, 15.1g / 66.4g fat, 31g / 70g

satured, 4.5g / 20g

Carbohydrates 47.1g / 260g

sugar, 42.9g / 90g
Starch 4.2g

11 minerals

15 vitamins

Mixed nuts and raisins ^100g

33.3µg Dietary folate equivalents

496 / 2500 kcal fiber, 5.6g / 35g protein, 11g / 66.4g fat, 32.1g / 70g

satured, 4.7g / 20g

Carbohydrates 38g / 260g

sugar, 36.1g / 90g
Starch 1.9g

12 minerals

20 vitamins

Pistachio nuts salted ^100g

30.8µg Dietary folate equivalents

592 / 2500 kcal fiber, 9.5g / 35g protein, 23.8g / 66.4g fat, 48.3g / 70g

satured, 5.6g / 20g

Carbohydrates 10.8g / 260g

sugar, 5.7g / 90g
Starch 5.1g

12 minerals

17 vitamins

Pistachio nuts unsalted ^100g

30.8µg Dietary folate equivalents

592 / 2500 kcal fiber, 9.5g / 35g protein, 23.8g / 66.4g fat, 48.3g / 70g

satured, 5.6g / 20g

Carbohydrates 10.8g / 260g

sugar, 5.7g / 90g
Starch 5.1g

12 minerals

17 vitamins

Nuts mixed salted ^100g

30.3µg Dietary folate equivalents

656 / 2500 kcal fiber, 6.8g / 35g protein, 18.3g / 66.4g fat, 58.3g / 70g

satured, 7.2g / 20g

Carbohydrates 11g / 260g

sugar, 4.4g / 90g
Starch 6.6g

12 minerals

18 vitamins

Peanuts milkchocolate coated ^100g

29.5µg Dietary folate equivalents

568 / 2500 kcal fiber, 4.8g / 35g protein, 16.1g / 66.4g fat, 39.1g / 70g

satured, 16.1g / 20g

Carbohydrates 35.5g / 260g

sugar, 30g / 90g
Starch 5.5g

11 minerals

24 vitamins

Cashew nuts salted ^100g

29.3µg Dietary folate equivalents

615 / 2500 kcal fiber, 3.8g / 35g protein, 21.2g / 66.4g fat, 48.9g / 70g

satured, 8.4g / 20g

Carbohydrates 20.8g / 260g

sugar, 5g / 90g
Starch 15.8g

11 minerals

18 vitamins

Cashew nuts unsalted ^100g

29.3µg Dietary folate equivalents

615 / 2500 kcal fiber, 3.8g / 35g protein, 21.2g / 66.4g fat, 48.9g / 70g

satured, 8.4g / 20g

Carbohydrates 20.8g / 260g

sugar, 5g / 90g
Starch 15.8g

12 minerals

18 vitamins

Almonds blanched salted ^100g

26µg Dietary folate equivalents

631 / 2500 kcal fiber, 7g / 35g protein, 21.7g / 66.4g fat, 55.8g / 70g

satured, 3.7g / 20g

Carbohydrates 7.1g / 260g

sugar, 3.8g / 90g
Starch 3.3g

11 minerals

16 vitamins

Almonds blanched unsalted ^100g

26µg Dietary folate equivalents

631 / 2500 kcal fiber, 7g / 35g protein, 21.7g / 66.4g fat, 55.8g / 70g

satured, 3.7g / 20g

Carbohydrates 7.1g / 260g

sugar, 3.8g / 90g
Starch 3.3g

12 minerals

16 vitamins

Brazil nuts salted ^100g

22µg Dietary folate equivalents

687 / 2500 kcal fiber, 7.5g / 35g protein, 14.3g / 66.4g fat, 67.1g / 70g

satured, 16g / 20g

Carbohydrates 2.6g / 260g

sugar, 2.3g / 90g
Starch 0.3g

12 minerals

11 vitamins

Pecan nuts unroasted unsalted ^100g

22µg Dietary folate equivalents

721 / 2500 kcal fiber, 9.6g / 35g protein, 9.2g / 66.4g fat, 72g / 70g

satured, 6.2g / 20g

Carbohydrates 4.4g / 260g

sugar, 4g / 90g
Starch 0.5g

11 minerals

19 vitamins

Brazil nuts unsalted ^100g

22µg Dietary folate equivalents

687 / 2500 kcal fiber, 7.5g / 35g protein, 14.3g / 66.4g fat, 67.1g / 70g

satured, 16.1g / 20g

Carbohydrates 2.6g / 260g

sugar, 2.3g / 90g
Starch 0.3g

12 minerals

12 vitamins

Pecannuts oil roasted salted ^100g

15µg Dietary folate equivalents

750 / 2500 kcal fiber, 9.5g / 35g protein, 9.2g / 66.4g fat, 75.2g / 70g

satured, 7.2g / 20g

Carbohydrates 4.3g / 260g

sugar, 4g / 90g
Starch 0.3g

12 minerals

18 vitamins

Nuts macadamia unsalted ^100g

10µg Dietary folate equivalents

753 / 2500 kcal fiber, 8g / 35g protein, 7.8g / 66.4g fat, 76.1g / 70g

satured, 11.9g / 20g

Carbohydrates 5.4g / 260g

sugar, 4.1g / 90g
Starch 1.2g

11 minerals

9 vitamins

Nuts macadamia salted ^100g

10µg Dietary folate equivalents

753 / 2500 kcal fiber, 8g / 35g protein, 7.8g / 66.4g fat, 76.1g / 70g

satured, 11.9g / 20g

Carbohydrates 5.4g / 260g

sugar, 4.1g / 90g
Starch 1.2g

11 minerals

8 vitamins