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Fats
Below is a list of fat based products to give you and idea of the nutrition facts commonly associated with these foods.
| Fats | Item | Exchange | Calorie | Protein (g) | Carb (g) | Fat (g) |
|---|---|---|---|---|---|---|
| Nuts & Seeds: | ||||||
| almonds | 1/8 cup | 106.1 | 3.3 | 3.4 | 9.6 | |
| almond butter | 1Tb | 101 | 2.4 | 3.4 | 9.46 | |
| brazil nuts | 1/8 cup | 114.5 | 2.5 | 1.9 | 11.7 | |
| cashews | 1/8 cup | 98.1 | 3 | .5 | 8 | |
| chestnuts, fresh | 1/4 cup | 77.5 | 1.15 | 16.8 | .34 | |
| flaxseeds | 1/8 cup | 112 | 3.8 | 6.1 | 8.85 | |
| hazelnuts | 1/8 cup | 107 | 2.12 | 2.8 | 10.5 | |
| hickory nuts | 15 small | 101 | 2.1 | 2 | 10.1 | |
| peanuts | 1/8 cup | 104.7 | 4.7 | 3.7 | 8.7 | |
| peanut butter | 1Tb | 105 | 3.85 | 3.45 | 8 | |
| pecans | 1/8 cup | 94 | 1.25 | 2 | 9.8 | |
| pine nuts | 1/8 cup | 114 | 2.3 | 2.2 | 11.5 | |
| pumpkin seeds | 1/8 cup | 96.7 | 5 | 2.6 | 8.1 | |
| sesame seeds | 1/8 cup | 109 | 3.4 | 3.3 | 10 | |
| sunflower seeds | 1/8 cup | 101 | 4.3 | 3.6 | 8.5 | |
| walnuts | 1/8 cup | 81 | 1.8 | 1.9 | 8 | |
| Oils: | ||||||
| flaxseed | 1Tb | 120 | 0 | 0 | 13.6 | |
| olive | 1Tb | 119 | 0 | 0 | 13.5 | |
| peanuts | 1Tb | 119 | 0 | 0 | 13.5 | |
| safflower | 1Tb | 120 | 0 | 0 | 13.6 | |
| Other: | ||||||
| wheat germ | 1Tb | 120 | 0 | 0 | 13.6 | |
| avocado | 1/3 | 108 | 1.33 | 4.9 | 10.2 | |
| Averages: | ||||||
| Nuts&Seeds | 101.4 | 2.93 | 3.72 | 8.82 | ||
| Oils | 119.5 | 0 | 0 | 13.6 |