-
Seeds, sesame seeds, whole, dried
Weight
100
g
Energy
573
kcal
Iron
(80.8%)
14.55
mg
Zinc
(70.5%)
7.75
mg
Copper
(453.6%)
4.082
mg
Manganese
(107.0%)
2.46
mg
Selenium
(62.5%)
34.4
μg
-
Seeds, sunflower seed kernels, dried
Weight
100
g
Energy
584
kcal
Iron
(29.2%)
5.25
mg
Zinc
(45.5%)
5
mg
Copper
(200.0%)
1.8
mg
Manganese
(84.8%)
1.95
mg
Selenium
(96.4%)
53
μg
-
Seeds, chia seeds, dried
Weight
100
g
Energy
486
kcal
Iron
(42.9%)
7.72
mg
Zinc
(41.6%)
4.58
mg
Copper
(102.7%)
0.924
mg
Manganese
(118.4%)
2.723
mg
Selenium
(100.4%)
55.2
μg
-
Seeds, flaxseed
Weight
100
g
Energy
534
kcal
Iron
(31.8%)
5.73
mg
Zinc
(39.5%)
4.34
mg
Copper
(135.6%)
1.22
mg
Manganese
(107.9%)
2.482
mg
Selenium
(46.2%)
25.4
μg
-
Nuts, cashew nuts, raw
Weight
100
g
Energy
553
kcal
Iron
(37.1%)
6.68
mg
Zinc
(52.5%)
5.78
mg
Copper
(243.9%)
2.195
mg
Manganese
(72.0%)
1.655
mg
Selenium
(36.2%)
19.9
μg
-
Nuts, brazilnuts, dried, unblanched
Weight
100
g
Energy
659
kcal
Iron
(13.5%)
2.43
mg
Zinc
(36.9%)
4.06
mg
Copper
(193.7%)
1.743
mg
Manganese
(53.2%)
1.223
mg
Selenium
(3485.5%)
1917
μg
-
Seeds, pumpkin and squash seed kernels, dried
Weight
100
g
Energy
559
kcal
Iron
(49.0%)
8.82
mg
Zinc
(71.0%)
7.81
mg
Copper
(149.2%)
1.343
mg
Manganese
(197.5%)
4.543
mg
Selenium
(17.1%)
9.4
μg
-
Nuts, walnuts, black, dried
Weight
100
g
Energy
619
kcal
Iron
(17.3%)
3.12
mg
Zinc
(30.6%)
3.37
mg
Copper
(151.1%)
1.36
mg
Manganese
(169.4%)
3.896
mg
Selenium
(30.9%)
17
μg
-
Nuts, butternuts, dried
Weight
100
g
Energy
612
kcal
Iron
(22.3%)
4.02
mg
Zinc
(28.5%)
3.13
mg
Copper
(50.0%)
0.45
mg
Manganese
(285.2%)
6.56
mg
Selenium
(31.3%)
17.2
μg
-
Nuts, pine nuts, dried
Weight
100
g
Energy
673
kcal
Iron
(30.7%)
5.53
mg
Zinc
(58.6%)
6.45
mg
Copper
(147.1%)
1.324
mg
Manganese
(382.7%)
8.802
mg
Selenium
(1.3%)
0.7
μg
-
Nuts, pecans
Weight
100
g
Energy
691
kcal
Iron
(14.1%)
2.53
mg
Zinc
(41.2%)
4.53
mg
Copper
(133.3%)
1.2
mg
Manganese
(195.7%)
4.5
mg
Selenium
(6.9%)
3.8
μg
-
Nuts, almonds
Weight
100
g
Energy
579
kcal
Iron
(20.6%)
3.71
mg
Zinc
(28.4%)
3.12
mg
Copper
(114.6%)
1.031
mg
Manganese
(94.7%)
2.179
mg
Selenium
(7.5%)
4.1
μg
-
Seeds, hemp seed, hulled
Weight
100
g
Energy
553
kcal
Iron
(44.2%)
7.95
mg
Zinc
(90.0%)
9.9
mg
Copper
(177.8%)
1.6
mg
Manganese
(330.4%)
7.6
mg
Selenium
-
μg
-
Nuts, walnuts, english
Weight
100
g
Energy
654
kcal
Iron
(16.2%)
2.91
mg
Zinc
(28.1%)
3.09
mg
Copper
(176.2%)
1.586
mg
Manganese
(148.4%)
3.414
mg
Selenium
(8.9%)
4.9
μg
-
Nuts, hickorynuts, dried
Weight
100
g
Energy
657
kcal
Iron
(11.8%)
2.12
mg
Zinc
(39.2%)
4.31
mg
Copper
(82.0%)
0.738
mg
Manganese
(200.4%)
4.61
mg
Selenium
(14.7%)
8.1
μg
-
Nuts, hazelnuts or filberts
Weight
100
g
Energy
628
kcal
Iron
(26.1%)
4.7
mg
Zinc
(22.3%)
2.45
mg
Copper
(191.7%)
1.725
mg
Manganese
(268.5%)
6.175
mg
Selenium
(4.4%)
2.4
μg
-
Nuts, pistachio nuts, raw
Weight
100
g
Energy
560
kcal
Iron
(21.8%)
3.92
mg
Zinc
(20.0%)
2.2
mg
Copper
(144.4%)
1.3
mg
Manganese
(52.2%)
1.2
mg
Selenium
(12.7%)
7
μg
-
Seeds, watermelon seed kernels, dried
Weight
100
g
Energy
557
kcal
Iron
(40.4%)
7.28
mg
Zinc
(93.1%)
10.24
mg
Copper
(76.2%)
0.686
mg
Manganese
(70.2%)
1.614
mg
Selenium
-
μg
-
Seeds, safflower seed kernels, dried
Weight
100
g
Energy
517
kcal
Iron
(27.2%)
4.9
mg
Zinc
(45.9%)
5.05
mg
Copper
(194.1%)
1.747
mg
Manganese
(87.6%)
2.014
mg
Selenium
-
μg
-
Nuts, macadamia nuts, raw
Weight
100
g
Energy
718
kcal
Iron
(20.5%)
3.69
mg
Zinc
(11.8%)
1.3
mg
Copper
(84.0%)
0.756
mg
Manganese
(179.6%)
4.131
mg
Selenium
(6.5%)
3.6
μg
-
Nuts, coconut meat, raw
Weight
100
g
Energy
354
kcal
Iron
(13.5%)
2.43
mg
Zinc
(10.0%)
1.1
mg
Copper
(48.3%)
0.435
mg
Manganese
(65.2%)
1.5
mg
Selenium
(18.4%)
10.1
μg
-
Nuts, pilinuts, dried
Weight
100
g
Energy
719
kcal
Iron
(19.6%)
3.53
mg
Zinc
(27.0%)
2.97
mg
Copper
(106.4%)
0.958
mg
Manganese
(100.6%)
2.313
mg
Selenium
-
μg
-
Nuts, coconut milk, raw (liquid expressed from grated meat and water)
Weight
100
g
Energy
230
kcal
Iron
(9.1%)
1.64
mg
Zinc
(6.1%)
0.67
mg
Copper
(29.6%)
0.266
mg
Manganese
(39.8%)
0.916
mg
Selenium
(11.3%)
6.2
μg
-
Seeds, breadfruit seeds, raw
Weight
100
g
Energy
191
kcal
Iron
(20.4%)
3.67
mg
Zinc
(8.2%)
0.9
mg
Copper
(127.6%)
1.148
mg
Manganese
(6.2%)
0.142
mg
Selenium
-
μg