food-nutrients-calculator.com: find the foods with the nutrients for your nutritional needs
Find also the Nutrient Richest Foods, among Vegetarian Foods or Vegan Foods

Nuts, Seeds

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Foods with the greatest value in Macro nutrients in Food Group Nuts, Seeds

nutrientfood with
the greatest value
%intakes
per portion
per
portion
Food EnergyMacadamia Nuts (30g)10%215kcal
ProteinsPumpkin seed kernels (30g)18%9.1g
CarbohydrateAlmond Paste (30ml packed)6%14g
LipidMacadamia Nuts (30g)45%23g
» Saturated fatDessicated Coconut Meat (30g)101%17g
» Monounsaturated fatMacadamia Nuts (30g)104%18g
» Polyunsaturated fatWalnuts (30g)83%14g
» » Omega 3Linseeds (30g)631%6.9g
» » Omega 6Walnuts (30g)95%11g
» CholesterolNR
Dietary fiberLinseeds (30g)33%8.4g
WaterChestnuts (30g)1%16g






Foods with the greatest value in Vitamins in Food Group Nuts, Seeds

nutrientfood with
the greatest value
%intakes
per portion
per
portion
Vitamin APistachio (30g)1%3.9µg
» RetinolNR
» beta-CarotenePistachio (30g)2%47µg
ThiamineLinseeds (30g)45%0.49mg
RiboflavinDried Almond (30g)28%0.3mg
NiacinPumpkin seed kernels (30g)31%4.4NE
Pantothenic acidToasted Sunflower Seed Kernels (30g)42%2.1mg
Vitamin B6Sunflower Seed Kernels (30g)31%0.4mg
Folic acidToasted Sunflower Seed Kernels (30g)18%71µg
Vitamin B12NR
Vitamin CChestnuts (30g)16%12mg
Vitamin DNR
Vitamin ESunflower Seed Kernels (30g)70%11mg
Vitamin KPine Nuts (30g)18%16µg






Foods with the greatest value in Dietary minerals in Food Group Nuts, Seeds

nutrientfood with
the greatest value
%intakes
per portion
per
portion
CalciumToasted Sesame Seeds (30g)30%297mg
CopperSesame Seeds (30g)136%1.2mg
IronToasted Sesame Seeds (30g)25%4.4mg
MagnesiumPumpkin seed kernels (30g)56%178mg
ManganesePine Nuts (30g)147%2.6mg
PhosphorusPumpkin seed kernels (30g)53%370mg
PotassiumPistachio (30g)7%313mg
SeleniumBrazilnuts (30g)1046%575µg
SodiumDessicated Coconut Meat (30g)1%11mg
Salt (sodium equivalence)Dessicated Coconut Meat (30g)1%30mg
ZincPumpkin seed kernels (30g)29%2.3mg






Foods with the greatest value in Essential amino acids in Food Group Nuts, Seeds

nutrientfood with
the greatest value
%intakes
per portion
per
portion
HistidinePumpkin seed kernels (30g)39%0.23g
IsoleucinePumpkin seed kernels (30g)32%0.38g
LeucinePumpkin seed kernels (30g)32%0.73g
LysinePumpkin seed kernels (30g)21%0.37g
MethionineBrazilnuts (30g)34%0.3g
PhenylalaninePumpkin seed kernels (30g)35%0.52g
ThreoninePumpkin seed kernels (30g)33%0.3g
TryptophanPumpkin seed kernels (30g)72%0.17g
ValinePumpkin seed kernels (30g)28%0.47g



Foods of Food Group Nuts, Seeds

There are 22 foods in Food Group Nuts, Seeds: