Nut/Seed Protein/Fiber Minerals Vitamins

Almonds 1 ounce (23 Potassium - 200 mg Vitamin B1 (thiamine) -

whole nuts) of Phosphorus - 137 mg 0.06 mg
raw almonds Calcium - 75 mg Vitamin B2 (riboflavin) -
contains 6.02 Magnesium - 76 mg 0.287 mg
grams protein Iron - 1.05 mg Niacin - 0.96 mg
and 3.5 grams of Selenium - 0.7 mcg Folate - 14 mcg
dietary fiber. Zinc - 0.87 mg Pantothenic Acid - 0.133
Manganese - 0.648 mg mg
Copper - 0.282 mg Vitamin B6 - 0.041 mg
Also contains a small amount Vitamin E - 7.43 mg
of other minerals. Contains some other
vitamins in small
amounts.

Amaranth 100 grams of Potassium - 135 mg Vitamin B1 (thiamine) -

cooked Phosphorus - 148 mg 0.015 mg
amaranth Calcium - 47 mg Vitamin B2 (riboflavin) -
contain 3.8 Magnesium - 65 mg 0.022 mg
grams protein Iron - 2.1 mg Niacin - 0.235 mg
and 2.1 grams Sodium - 6 mg Vitamin B6 - 0.113 mg
dietary fiber. Manganese - 0.854 mg Folate - 22 mcg
Zinc - 0.86 mg Vitamin E - 0.19 mg
Copper - 0.149 mg Contains some other
Selenium - 5.5 mcg vitamins in small
Also contains trace amounts of amounts.
other minerals.

Barley (Pearled) 100 grams of Potassium - 93 mg Vitamin B1 (thiamine) -

cooked, pearled Phosphorus - 148 mg 0.083 mg
barley contain Calcium - 11 mg Vitamin B2 (riboflavin) -
2.26 grams Magnesium - 22 mg 0.062 mg
protein and 3.8 Iron - 1.33 mg Niacin - 2.063 mg
grams dietary Sodium - 3 mg Pantothenic Acid - 0.135
fiber. Manganese - 0.259 mg mg
Zinc - 0.82 mg Vitamin B6 - 0.115 mg
Copper - 0.105 mg Folate - 16 mcg
Selenium - 8.6 mcg Vitamin A - 7 IU
Also contains trace amounts of Vitamin E - 0.01 mg
other minerals. Vitamin K - 0.8 mcg
Contains some other
vitamins in small
amounts.

Brazil Nuts 1 ounce (6 Potassium - 187 mg Vitamin C - 0.2 mg

whole nuts) Phosphorus - 206 mg Vitamin B1 (thiamine) -
 contains 4.06 Calcium - 45 mg 0.175 mg
grams of protein Magnesium - 107 mg Vitamin B2 (riboflavin) -
and 2.1 grams of Iron - 0.69 mg 0.01 mg
fiber. Sodium - 1 mg Niacin - 0.084 mg
Manganese - 0.347 mg Pantothenic Acid - 0.052
Zinc - 1.15 mg mg
Copper - 0.494 mg Vitamin B6 - 0.029 mg
Selenium - 543.5 mcg Folate - 6 mcg
Also contains trace amounts of Vitamin E - 1.62 mg
other minerals. Contains some other
vitamins in small
amounts.

Buckwheat 100 grams of Potassium - 460 mg Vitamin B1 (thiamine) -

buckwheat Phosphorus - 347 mg 0.101 mg
contain 13.25 Calcium - 18 mg Vitamin B2 (riboflavin) -
grams protein Magnesium - 231 mg 0.425 mg
and 10 grams Iron - 2.2 mg Niacin - 7.02 mg
dietary fiber. Sodium - 1 mg Pantothenic Acid - 1.233
Manganese - 1.3 mg mg
Zinc - 2.4 mg Vitamin B6 - 0.21 mg
Copper - 1.1 mg Folate - 30 mcg
Selenium - 8.3 mcg Contains some other
Also contains trace amounts of vitamins in small
other minerals. amounts.

Cashews One ounce of Potassium - 187 mg Vitamin C - 0.1 mg

raw, unsalted Phosphorus - 168 mg Vitamin B1 (thiamine) -
cashew nuts Calcium - 10 mg 0.12 mg
contains 5.17 Magnesium - 83 mg Vitamin B2 (riboflavin) -
grams of protein Iron - 1.89 mg 0.016 mg
and 0.94 grams Sodium - 3 mg Niacin - 0.301 mg
of fiber. Manganese - 0.469 mg Pantothenic Acid - 0.245
Zinc - 1.64 mg mg
Copper - 0.622 mg Vitamin B6 - 0.118 mg
Selenium - 5.6 mcg Folate - 7 mcg
Also contains trace amounts of Vitamin E - 0.26 mg
other minerals. Vitamin K - 9.7 mcg
Contains some other
vitamins in small
amounts.

Chestnuts Ten (10) roasted Potassium - 497 mg Vitamin C - 21.8 mg

kernels with no Phosphorus - 90 mg Vitamin B1 (thiamine) -
salt added Calcium - 24 mg 0.204 mg
contain 2.66 Magnesium - 28 mg Vitamin B2 (riboflavin) -
 grams protein Iron - 0.76 mg 0.147 mg
and 4.3 grams Sodium - 2 mg Niacin - 1.127 mg
fiber. (Note: Manganese - 0.991 mg Pantothenic Acid - 0.465
chestnuts must Zinc - 0.48 mg mg
be boiled or Copper - 0.426 mg Vitamin B6 - 0.417 mg
roasted before Selenium - 1 mcg Folate - 59 mcg
eating due to the Also contains trace amounts of Vitamin A - 20 IU
high levels of other minerals. Vitamin E - 0.42 mg
tannic acid.) Vitamin K - 6.6 mcg
Contains some other
vitamins in small
amounts.

Coconut One cup of raw, Potassium - 285 mg Vitamin C - 2.6 mg

shredded Phosphorus - 90 mg Vitamin B1 (thiamine) -
coconut contains Calcium - 11 mg 0.053 mg
2.66 grams of Magnesium - 26 mg Vitamin B2 (riboflavin) -
protein and 7.2 Iron - 1.94 mg 0.016 mg
grams of dietary Sodium - 16 mg Niacin - 0.432 mg
fiber. Manganese - 1.2 mg Pantothenic Acid - 0.24
Zinc - 0.88 mg mg
Copper - 0.348 mg Vitamin B6 - 0.043 mg
Selenium - 8.1 mcg Folate - 21 mcg
Also contains trace amounts of Vitamin E - 0.19 mg
other minerals. Vitamin K - 0.2 mcg
Contains some other
vitamins in small
amounts.

Flax Seed One tablespoon Potassium - 84 mg Vitamin C 0.1 mg

of raw flax Phosphorus - 66 mg Vitamin B1 (thiamine) -
seeds contains Calcium - 26 mg 0.169 mg
1.88 grams of Magnesium - 40 mg Vitamin B2 (riboflavin) -
protein and 2.8 Iron - 0.59 mg 0.017 mg
grams of dietary Sodium - 3 mg Niacin - 0.317 mg
fiber. Manganese - 0.256 mg Pantothenic Acid - 0.101
Zinc - 0.45 mg mg
Copper - 0.126 mg Vitamin B6 - 0.049 mg
Selenium - 2.6 mcg Folate - 9 mcg
Also contains trace amounts of Contains some other
other minerals. vitamins in small
amounts.

Hazelnuts One ounce (21 Potassium - 193 mg Vitamin C - 1.8 mg

whole kernels) Phosphorus - 82 mg Vitamin B1 (thiamine) -
of hazelnuts Calcium - 32 mg 0.182 mg
 contains 4.24 Magnesium - 46 mg Vitamin B2 (riboflavin) -
grams of Iron - 1.33 mg 0.032 mg
protein, and 2.7 Manganese - 1.751 mg Niacin - 0.51 mg
grams of dietary Zinc - 0.69 mg Pantothenic Acid - 0.26
fiber. Copper - 0.489 mg mg
Selenium - 0.7 mcg Vitamin B6 - 0.16 mg
Also contains trace amounts of Folate - 32 mcg
other minerals. Vitamin E - 4.26 mg
Vitamin K - 4 mcg
Contains some other
vitamins in small
amounts.

Macadamias One once (10-12 Potassium = 104 mg Vitamin C - 0.3 mg

kernels) of raw Phosphorus - 53 mg Vitamin B1 (thiamine) -
macadamia nuts Calcium - 24 mg 0.339 mg
contains 2.24 Magnesium - 37 mg Vitamin B2 (riboflavin) -
grams protein Iron - 1.05 mg 0.046 mg
and 2.4 grams Manganese - 1.171 mg Niacin - 0.701 mg
fiber. Zinc - 0.37 mg Pantothenic Acid - 0.215
Copper - 0.214 mg mg
Selenium- 1 mcg Vitamin B6 - 0.078 mg
Also contains trace amounts of Folate - 3 mcg
other minerals. Vitamin E - 0.15 mg
Contains some other
vitamins in small
amounts.

Millet 100 grams of Potassium - 62 mg Vitamin B1 (thiamine) -

cooked millet Phosphorus - 100 mg 0.106 mg
contain 3.51 Calcium - 3 mg Vitamin B2 (riboflavin) -
grams protein Magnesium - 44 mg 0.082 mg
and 1.3 grams Iron - 0.63 mg Niacin - 1.33 mg
dietary fiber. Sodium - 2 mg Pantothenic Acid - 0.171
Manganese - 0.272 mg mg
Zinc - 0.91 mg Vitamin B6 - 0.108 mg
Copper - 0.161 mg Folate - 19 mcg
Selenium - 0.9 mcg Vitamin A - 3 IU
Also contains trace amounts of Vitamin E - 0.02 mg
other minerals. Vitamin K - 0.3 mcg
Contains some other
vitamins in small
amounts.

Oats 100 grams of Potassium - 429 mg Vitamin B1 (thiamine) -

oats contain Phosphorus - 523 mg 0.763 mg
 grams 16.89 Calcium - 54 mg Vitamin B2 (riboflavin) -
protein and 10.6 Magnesium - 177 mg 0.139 mg
grams dietary Iron - 4.72 mg Niacin - 0.961 mg
fiber. Sodium - 2 mg Pantothenic Acid - 1.349
Manganese - 4.916 mg mg
Zinc - 3.97 mg Vitamin B6 - 0.119 mg
Copper - 0.626 mg Folate - 56 mcg
Also contains trace amounts of Contains some other
other minerals. vitamins in small
amounts.

peanuts One ounce of Potassium -187 mg Vitamin B1 (thiamine) -

dry roasted Phosphorus - 101 mg 0.124 mg
peanuts contains Calcium - 15 mg Vitamin B2 (riboflavin) -
6.71 grams of Magnesium -50 mg 0.028 mg
protein, and 2.3 Iron - 0.64 mg Niacin - 3.834 mg
grams of dietary Sodium - 2 mg Pantothenic Acid - 0.395
fiber. Manganese - 0.591 mg mg
Zinc - 0.94 mg Vitamin B6 - 0.073 mg
Copper - 0.190 mg Folate - 41 mcg
Selenium - 2.1 mcg Vitamin E - 1.96 mg
Also contains trace amounts of Contains some other
other minerals. vitamins in small
amounts.

Pecans One ounce (19 Potassium - 116 mg Vitamin C - 0.3 mg

halves) of raw Phosphorus - 79 mg Vitamin B1 (thiamine) -
pecans contains Calcium - 20 mg 0.187 mg
2.6 grams Magnesium - 34 mg Vitamin B2 (riboflavin) -
protein and 2.7 Iron - 0.72 mg 0.01 mg
grams fiber. Manganese - 1.276 mg Niacin - 0.084 mg
Zinc - 1.28 mg Pantothenic Acid - 0.245
Copper - 0.34 mg mg
Selenium - 1.1 mcg Vitamin B6 - 0.06 mg
Also contains trace amounts of Folate - 6 mcg
other minerals. Vitamin A - 16 IU
Vitamin E - 0.4 mg
Vitamin K - 1 mcg
Contains some other
vitamins in small
amounts.

Pine Nuts / One ounce of Potassium - 169 mg Vitamin C - 0.2 mg

Pignolias pine nuts (167 Phosphorus - 163 mg Vitamin B1 (thiamine) -
kernels) Calcium - 5 mg 0.103 mg
contains 3.88 Magnesium - 71 mg Vitamin B2 (riboflavin) -
 grams of Iron - 1.57 mg 0.064 mg
protein, and 1.0 Sodium - 1 mg Niacin - 1.244 mg
grams of dietary Manganese - 2.495 mg Pantothenic Acid - 0.089
fiber. Zinc - 1.83 mg mg
Copper - 0.375 mg Vitamin B6 - 0.027 mg
Selenium - 0.2 mcg Folate - 10 mcg
Also contains trace amounts of Vitamin A - 8 IU
other minerals. Vitamin E - 2.65 mg
Vitamin K - 15.3 mcg
Contains some other
vitamins in small
amounts.

Pistachios One ounce of Potassium - 295 mg Vitamin C - 0.7 mg

dry roasted Phosphorus - 137 mg Vitamin B1 (thiamine) -
pistachio nuts Calcium - 31 mg 0.238 mg
(no salt) (49 Magnesium - 34 mg Vitamin B2 (riboflavin) -
kernels) Iron - 1.19 mg 0.045 mg
contains 6.05 Sodium - 3 mg Niacin - 0.404 mg
grams of Manganese - 0.36 mg Pantothenic Acid - 0.145
protein, and 2.9 Zinc - 0.65 mg mg
grams of dietary Copper - 0.376 mg Vitamin B6 - 0.361 mg
fiber. Selenium - 2.6 mcg Folate - 14 mcg
Also contains trace amounts of Vitamin A - 74 IU
other minerals. Vitamin E - 0.55 mg
Vitamin K - 3.7 mcg
Contains some other
vitamins in small
amounts.

Pumpkin Seeds One ounce of Potassium - 229 mg Vitamin C - 0.5 mg

roasted pumpkin Phosphorus - 332 mg Vitamin B1 (thiamine) -
or squash seed Calcium - 12 mg 0.06 mg
kernals (no salt) Magnesium - 151 mg Vitamin B2 (riboflavin) -
contains 9.35 Iron - 4.24 mg 0.09 mg
grams of Sodium - 5 mg Niacin - 0.494 mg
protein, and 1.1 Manganese - 0.855 mg Pantothenic Acid - 0.096
grams of dietary Zinc - 2.11 mg mg
fiber. Copper - 0.392 mg Vitamin B6 - 0.026 mg
Selenium - 1.6 mcg Folate - 16 mcg
Also contains trace amounts of Vitamin A - 108 IU
other minerals. Vitamin K - 13.4 mcg
Contains some other
vitamins in small
amounts.
 Quinoa 100 grams of Potassium - 172 mg Vitamin B1 (thiamine) -
cooked quinoa Phosphorus - 152 mg 0.107 mg
contain 4.4 Calcium - 17 mg Vitamin B2 (riboflavin) -
grams protein Magnesium - 64 mg 0.11 mg
and 2.8 grams Iron - 1.49 mg Niacin - 0.412 mg
dietary fiber. Sodium - 7 mg Vitamin B6 - 0.123 mg
Manganese - 0.631 mg Folate - 42 mcg
Zinc - 1.09 mg Vitamin A - 5 IU
Copper - 0.192 mg Vitamin E - 0.63 mg
Selenium - 2.8 mcg Contains some other
Also contains trace amounts of vitamins in small
other minerals. amounts.

Rice - Brown 100 grams of Potassium - 79 mg Vitamin B1 (thiamine) -

cooked brown Phosphorus - 77 mg 0.102 mg
rice contain 2.32 Calcium - 10 mg Vitamin B2 (riboflavin) -
grams of protein Magnesium - 44 mg 0.012 mg
and 1.8 grams of Iron - 0.53 mg Niacin - 1.33 mg
dietary fiber. Sodium - 1 mg Pantothenic Acid - 0.392
Manganese - 1.097 mg mg
Zinc - 0.62 mg Vitamin B6 - 0.149 mg
Copper - 0.081 mg Folate - 4 mcg
Also contains trace amounts of Contains some other
other minerals. vitamins in small
amounts.

Rice - Wild 100 grams of Potassium - 101 mg Vitamin B1 (thiamine) -

cooked wild rice Phosphorus - 82 mg 0.052 mg
contain 3.99 Calcium - 3 mg Vitamin B2 (riboflavin) -
grams of protein Magnesium - 32 mg 0.087 mg
and 1.8 grams of Iron - 0.6 mg Niacin - 1.287 mg
dietary fiber Sodium - 3 mg Pantothenic Acid - 0.154
Manganese - 0.282 mg mg
Zinc - 1.34 mg Vitamin B6 - 0.135 mg
Copper - 0.121 mg Folate - 26 mcg
Selenium - 0.8 mcg Vitamin A - 3 IU
Also contains trace amounts of Vitamin E - 0.24 mg
other minerals. Vitamin K - 0.5 mcg
Contains some other
vitamins in small
amounts.

Rye 100 grams of Potassium - 264 mg Vitamin B1 (thiamine) -

rye contain Phosphorus - 374 mg 0.316 mg
14.76 grams Calcium - 33 mg Vitamin B2 (riboflavin) -
protein and 14.6 Magnesium - 121 mg 0.251 mg
 grams dietary Iron - 2.67 mg Niacin - 4.27 mg
fiber. Sodium - 6 mg Pantothenic Acid - 1.456
Manganese - 2.68 mg mg
Zinc - 3.73 mg Vitamin B6 - 0.294 mg
Copper - 0.450 mg Folate - 60 mcg
Selenium - 35.3 mcg Vitamin A - 11 IU
Also contains trace amounts of Vitamin E - 1.28 mg
other minerals. Vitamin K - 5.9 mcg
Contains some other
vitamins in small
amounts.

Sesame Seeds One tablespoon Potassium - 42 mg Vitamin B1 (thiamine) -

of dried sesame Phosphorus - 57 mg 0.071 mg
seeds (no salt) Calcium - 88 mg Vitamin B2 (riboflavin) -
contains 1.6 Magnesium - 32 mg 0.022 mg
grams of protein Iron - 1.31 mg Niacin - 0.406 mg
and 1.1 grams of Sodium - 1 mg Pantothenic Acid - 0.005
dietary fiber. Manganese - 0.221 mg mg
Zinc - 0.7 mg Vitamin B6 - 0.071 mg
Copper - 0.367 mg Folate - 9 mcg
Selenium - 0.5 mcg Contains some other
Also contains trace amounts of vitamins in small
other minerals. amounts.

Spelt 100 grams of Potassium - 143 mg Vitamin B1 (thiamine) -

cooked, spelt Phosphorus - 374 mg 0.103 mg
contain 5.5 Calcium - 33 mg Vitamin B2 (riboflavin) -
grams protein Magnesium - 49 mg 0.03 mg
and 3.9 grams Iron - 1.67 mg Niacin - 2.57 mg
dietary fiber. Sodium - 5 mg Vitamin B6 - 0.08 mg
Manganese - 1.091 mg Folate - 13 mcg
Zinc - 1.25 mg Vitamin A - 4 IU
Copper - 0.215 mg Vitamin E - 0.26 mg
Selenium - 4 mcg Contains some other
Also contains trace amounts of vitamins in small
other minerals. amounts.

Sunflower One ounce of Potassium - 241 mg Vitamin C - 0.4 mg

Seeds sunflower seed Phosphorus - 327 mg Vitamin B1 (thiamine) -
kernels, dry- Calcium - 20 mg 0.03 mg
roasted without Magnesium - 37 mg Vitamin B2 (riboflavin) -
salt contains Iron - 1.08 mg 0.07 mg
5.48 grams of Sodium - 1 mg Niacin - 1.996 mg
protein and 3.1 Manganese - 0.598 mg Pantothenic Acid - 1.996
grams of dietary Zinc - 1.5 mg mg
 fiber. Copper - 0.519 mg Vitamin B6 - 0.228 mg
Selenium - 22.5 mcg Folate - 67 mcg
Also contains trace amounts of Vitamin E -7.4 mg
other minerals. Vitamin K - 0.8 mcg
Contains some other
vitamins in small
amounts.

Walnuts 1 ounce (14 Potassium - 125 mg Vitamin C - 0.4 mg

halves) English Phosphorus - 98 mg Vitamin B1 (thiamine) -
walnuts contains Calcium - 28 mg 0.097 mg
4.32 mg protein Magnesium - 45 mg Vitamin B2 (riboflavin) -
and 1.9 mg Iron - 0.82 mg 0.043 mg
fiber. Sodium - 1 mg Niacin - 0.319 mg
Manganese - 0.968 mg Pantothenic Acid - 0.162
Zinc - 0.88 mg mg
Copper - 0.45 mg Vitamin B6 - 0.152 mg
Selenium - 1.4 mcg Folate - 28 mcg
Also contains trace amounts of Vitamin A - 6 IU
other minerals. Vitamin E - 0.2 mg
Vitamin K - 0.8 mcg
Contains some other
vitamins in small
amounts.

Wheat - Durum 100 grams of Potassium - 431 mg Vitamin B1 (thiamine) -

durum wheat Phosphorus - 508 mg 0.419 mg
contain 13.68 Calcium - 34 mg Vitamin B2 (riboflavin) -
grams protein. Magnesium - 144 mg 0.121 mg
Iron - 3.52 mg Niacin - 6.738 mg
Sodium - 2 mg Pantothenic Acid - 0.935
Manganese - 3.012 mg mg
Zinc - 4.16 mg Vitamin B6 - 0.419 mg
Copper - 0.553 mg Folate - 43 mcg
Selenium - 89.4 mcg Contains some other
Also contains trace amounts of vitamins in small
other minerals. amounts.

Wheat - Hard 100 grams of Potassium - 340 mg Vitamin B1 (thiamine) -

Red hard red wheat Phosphorus - 332 mg 0.504 mg
contain 15.40 Calcium - 25 mg Vitamin B2 (riboflavin) -
grams protein Magnesium - 124 mg 0.11 mg
and 12.2 grams Iron - 3.6 mg Niacin - 5.71 mg
of dietary fiber. Sodium - 2 mg Pantothenic Acid - 0.935
Manganese - 4.055 mg mg
Zinc - 2.78 mg Vitamin B6 - 0.336 mg
 Copper - 0.41 mg Folate - 43 mcg
Selenium - 70.7 mcg Vitamin A - 9 IU
Also contains trace amounts of Vitamin E - 1.01 mg
other minerals. Vitamin K - 1.9 mcg
Contains some other
vitamins in small
amounts.

Wheat - Hard 100 grams of Potassium - 432 mg Vitamin B1 (thiamine) -

White hard white Phosphorus - 355 mg 0.387 mg
wheat contain Calcium - 32 mg Vitamin B2 (riboflavin) -
11.31 grams Magnesium - 93 mg 0.108 mg
protein and 12.2 Iron - 4.56 mg Niacin - 4.381 mg
grams dietary Sodium - 2 mg Pantothenic Acid - 0.954
fiber. Manganese - 3.821 mg mg
Zinc - 3.33 mg Vitamin B6 - 0.368 mg
Copper - 0.363 mg Folate - 38 mcg
Also contains trace amounts of Vitamin A - 9 IU
other minerals. Vitamin E - 1.01 mg
Vitamin K - 1.9 mcg
Contains some other
vitamins in small
amounts.