**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%