Grains, nuts and seed chart

Protein and calories (based on info I found on the Internet)

	portion	protein (grams)	calories
almonds	2 TB	6,02	163
amaranth (amaranto /amarant)	100g cooked	3,8	102
barley (pearled)	100g cooked	2,26	123
brazil nuts	6 nuts	4,06	186
buckwheat (alforfón / blat sarrai)	100g	13,25	343
cashews	2 TB	5,17	157
chia seeds	2TB	4,0	137
coconut	1 cup	2,66	283
flax	2TB	3,76	110
hazelnuts	21 nuts	4,24	178
macadamias	10-12 nuts	2,24	204
millet (mijo / mill)	100g cooked	3,51	119
oats	100g	16,89	389
peanuts (roasted)	2TB	6,71	166
pecans	19 halves	2,6	196
pinenuts	2TB	3,88	191
pistachios (roasted) (pistachios / festucs)	2TB	6,05	162
pumpkin seeds (roasted)	2TB	8,46	163
quinoa	100g cooked	4,4	120
rice - brown	100g cooked	2,32	112
rice - wild	100g cooked	3,99	101
rye	100g	10,34	338
sesame	2TB	3,2	104
spelt (espelta)	100g cooked	5,5	127
sunflower seeds (roasted)	2TB	5,48	165
walnuts	14 halves	4,32	185