**The nutrition facts below were taken directly from the website of the United States Department of Agriculture. Percentages are based off a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.**

ALMOND

CASHEW

Serving: 1/2 cup (72g)

Calories: 411

Total Fat: 35.5g

Cholesterol: 0mg

Sodium: 0.5mg

Potassium: 504mg

Total Carbohydrates: 15.5g

Fiber: 8.5g

Sugar: 3g

Protein: 15g

Vitamin A: 0%

Vitamin B6: 5%

Vitamin B12: 0%

Vitamin C: 0%

Vitamin D: 0%

Calcium: 18%

Iron: 15%

Magnesium: 47%

Serving: 1 ounce (28.4g)

Calories: 157

Total Fat: 12g

Cholesterol: 0mg

Sodium: 3mg

Potassium: 187mg

Total Carbohydrates: 9g

Fiber: 0.9g

Sugar: 1.7g

Protein: 5g

Vitamin A: 0%

Vitamin B6: 5%

Vitamin B12: 0%

Vitamin C: 0%

Vitamin D: 0%

Calcium: 1%

Iron: 10%

Magnesium: 20%

CHIA SEED

FLAX SEED

Serving: 1 ounce (28.4g)

Calories: 138

Total Fat: 9g

Cholesterol: 0mg

Sodium: 5mg

Potassium: 115mg

Total Carbohydrates: 12g

Fiber: 10g

Sugar: 0g

Protein: 4.7g

Vitamin A: 0%

Vitamin B6: 0%

Vitamin B12: 0%

Vitamin C: 0%

Vitamin D: 0%

Calcium: 17%

Iron: 12%

Magnesium: 23%

Serving: 1 Tbsp grounded (7g)

Calories: 37

Total Fat: 3g

Cholesterol: 0mg

Sodium: 2mg

Potassium: 57mg

Total Carbohydrates: 2g

Fiber: 2g

Sugar: 0.1g

Protein: 1.3g

Vitamin A: 0%

Vitamin B6: 13%

Vitamin B12: 0%

Vitamin C: 0%

Vitamin D: 0%

Calcium: 1%

Iron: 2%

Magnesium: 6%

HEMP SEED

PEANUT

Serving: 3 teaspoons (30g)

Calories: 170

Total Fat: 13g

Cholesterol: 0mg

Sodium: 0mg

Potassium: 228mg

Total Carbohydrates: 3g

Fiber: 3g

Sugar: 1g

Protein: 10g

Vitamin A: 0%

Vitamin B6: 8%

Vitamin B12: 0%

Vitamin C: 0%

Vitamin D: 0%

Calcium: 2%

Iron: 20%

Magnesium: 45%

Serving: 1/2 cup (73g)

Calories: 414

Total Fat: 36g

Cholesterol: 0mg

Sodium: 13mg

Potassium: 514mg

Total Carbohydrates: 12g

Fiber: 6g

Sugar: 3g

Protein: 19g

Vitamin A: 0%

Vitamin B6: 13%

Vitamin B12: 0%

Vitamin C: 0%

Vitamin D: 0%

Calcium: 7%

Iron: 19%

Magnesium: 30%

PECAN

PISTACHIO

Serving: 1/2 cup chopped (54g)

Calories: 371

Total Fat: 39g

Cholesterol: 0mg

Sodium: 0mg

Potassium: 224mg

Total Carbohydrates: 7.5g

Fiber: 5g

Sugar: 2.2g

Protein: 5g

Vitamin A: 1%

Vitamin B6: 5%

Vitamin B12: 0%

Vitamin C: 1%

Vitamin D: 0%

Calcium: 4%

Iron: 8%

Magnesium: 17%

Serving: 1/2 cup (61g)

Calories: 347

Total Fat: 28g

Cholesterol: 0mg

Sodium: 0mg

Potassium: 630mg

Total Carbohydrates: 17g

Fiber: 6.5g

Sugar: 4.5g

Protein: 12.5g

Vitamin A: 5%

Vitamin B6: 52%

Vitamin B12: 0%

Vitamin C: 6%

Vitamin D: 0%

Calcium: 6%

Iron: 13%

Magnesium: 18%

PUMPKIN SEED

SUNFLOWER SEED

Serving: 1/2 cup (32g)

Calories: 143

Total Fat: 6g

Cholesterol: 0mg

Sodium: 6mg

Potassium: 294mg

Total Carbohydrates: 17g

Fiber: 6g

Sugar: 0g

Protein: 6g

Vitamin A: 0%

Vitamin B6: 0%

Vitamin B12: 0%

Vitamin C: 0%

Vitamin D: 0%

Calcium: 2%

Iron: 6%

Magnesium: 21%

Serving: 1/2 cup (70g)

Calories: 409

Total Fat: 36g

Cholesterol: 0mg

Sodium: 7mg

Potassium: 451mg

Total Carbohydrates: 14g

Fiber: 6g

Sugar: 1.8g

Protein: 15g

Vitamin A: 1%

Vitamin B6: 48%

Vitamin B12: 0%

Vitamin C: 2%

Vitamin D: 0%

Calcium: 5%

Iron: 20%

Magnesium: 56%

WALNUT

Serving: 1/2 cup chopped (59g)

Calories: 383

Total Fat: 38g

Cholesterol: 0mg

Sodium: 1mg

Potassium: 258mg

Total Carbohydrates: 8g

Fiber: 4g

Sugar: 1.6g

Protein: 9g

Vitamin A: 0%

Vitamin B6: 15%

Vitamin B12: 0%

Vitamin C: 1%

Vitamin D: 0%

Calcium: 6%

Iron: 9%

Magnesium: 23%

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