Item Calcium Iron Magnes- Phosph- Potas- Sodium Zinc Copper Manga- ium orus sium nese 100 grams mg mg mg mg mg mg mg mg mg ACORN FLOUR,FULL-FAT 43.0 1.21 110.0 103.0 712.0 0.0 0.640 0.611 1.74 ACORNS,DRIED 54.0 1.04 82.0 103.0 709.0 0.0 0.670 0.818 1.36 ACORNS,RAW 41.0 0.790 62.0 79.0 539.0 0.0 0.510 0.621 1.34 ALMND BUT,HON+CN,W/S 267.0 3.66 300.0 518.0 750.0 170.0 2.99 0.966 2.33 ALMND BUTTR,HON+CINN 267.0 3.66 300.0 518.0 750.0 11.0 2.99 0.966 2.33 ALMND DRYROAST WSALT 282.0 3.80 304.0 548.0 770.0 780.0 4.90 1.23 1.98 ALMND MEAL,PT DEFATD 424.0 8.50 288.0 914.0 1400.0 7.00 2.83 0.915 2.21 ALMND OILROAST WSALT 234.0 3.83 304.0 547.0 683.0 779.0 4.90 1.22 1.98 ALMND,OILRST,BLN,W/S 194.0 5.30 290.0 577.0 693.0 776.0 1.42 0.930 1.48 ALMOND BUTTER 270.0 3.70 303.0 523.0 758.0 11.0 3.05 0.900 2.35 ALMOND BUTTER,W/SALT 270.0 3.70 303.0 523.0 758.0 450.0 3.05 0.900 2.35 ALMOND MEAL,W/SALT 424.0 8.50 288.0 914.0 1400.0 746.0 2.83 0.915 2.21 ALMOND PASTE 230.0 3.16 259.0 446.0 647.0 9.00 2.58 0.833 2.01 ALMOND POWDR,FULLFAT 218.0 2.80 308.0 608.0 709.0 6.00 0.220 0.690 1.42 ALMOND PWDR,PRTDEFAT 237.0 3.48 274.0 509.0 719.0 10.0 3.03 1.03 1.39 ALMOND,OILRSTD,BLNCH 194.0 5.30 290.0 577.0 693.0 12.0 1.42 0.930 1.48 ALMONDS,DRIED 266.0 3.66 296.0 520.0 732.0 11.0 2.92 0.942 2.27 ALMONDS,DRIED,BLANCH 247.0 3.63 286.0 532.0 750.0 10.0 3.16 1.07 1.45 ALMONDS,DRY ROASTED 282.0 3.80 304.0 548.0 770.0 11.0 4.90 1.23 1.98 ALMONDS,HNYRSTD 263.0 2.83 240.0 400.0 560.0 130.0 2.60 0.970 2.00 ALMONDS,OIL ROASTED 234.0 3.83 304.0 547.0 683.0 10.0 4.90 1.22 1.98 ALMONDS,TOASTED 283.0 4.92 305.0 550.0 773.0 11.0 4.92 1.23 2.01 BEECHNUTS,DRIED 1.00 2.46 0.0 0.0 1017.0 38.0 0.360 0.670 1.34 BRAZILNUTS,DRIED 176.0 3.40 225.0 600.0 600.0 2.00 4.59 1.77 0.774 BREADFRUIT SEED BOIL 61.0 0.600 50.0 124.0 875.0 23.0 0.830 1.07 0.132 BREADFRUIT SEED,RSTD 86.0 0.900 62.0 175.0 1082.0 28.0 1.03 1.32 0.163 BREADFRUIT SEEDS,RAW 36.0 3.67 54.0 175.0 941.0 25.0 0.900 1.15 0.142 BREADNT TREE SEED,RW 98.0 2.09 68.0 67.0 1183.0 31.0 1.13 1.44 0.178 BREADNTTREE SD,DRIED 94.0 4.60 115.0 178.0 2011.0 53.0 1.91 2.45 0.303 BUTTERNUTS,DRIED 53.0 4.02 237.0 446.0 421.0 1.00 3.13 0.450 6.56 CASHEW BUTTER 43.0 5.03 258.0 457.0 546.0 15.0 5.16 2.19 0.815 CASHEW BUTTER,W/SALT 43.0 5.03 258.0 457.0 546.0 614.0 5.16 2.19 0.815 CASHEW,DRYRSTD,WSALT 45.0 6.00 260.0 490.0 565.0 640.0 5.60 2.22 0.826 CASHEW,OILRSTD,WSALT 41.0 4.10 255.0 426.0 530.0 626.0 4.75 2.17 0.807 CASHEWS,DRY ROASTED 45.0 6.00 260.0 490.0 565.0 16.0 5.60 2.22 0.826 CASHEWS,OIL ROASTED 41.0 4.10 255.0 426.0 530.0 17.0 4.75 2.17 0.807 CHESTNT EUR,DRYPEELD 64.0 2.39 74.0 137.0 991.0 37.0 0.350 0.653 1.18 CHESTNT EUR,DRYW/SHL 67.0 2.38 74.0 175.0 986.0 37.0 0.350 0.650 1.30 CHESTNT EUR,RAWPEELD 19.0 0.940 30.0 38.0 484.0 2.00 0.490 0.418 0.336 CHESTNT EUR,RW,W/SHL 27.0 1.01 32.0 93.0 518.0 3.00 0.520 0.447 0.952 CHESTNT,CHINSE,BOILD 12.0 0.970 58.0 66.0 306.0 2.00 0.600 0.249 1.10 CHESTNT,CHINSE,DRIED 29.0 2.29 137.0 155.0 726.0 5.00 1.41 0.590 2.60 CHESTNT,JAPNSE,BOILD 11.0 0.530 18.0 26.0 119.0 5.00 0.400 0.204 0.576 CHESTNT,JAPNSE,DRIED 72.0 3.38 115.0 169.0 768.0 34.0 2.57 1.31 3.71 CHESTNT,JAPNSE,RSTD 35.0 2.10 64.0 93.0 427.0 19.0 1.43 0.730 2.07 CHESTNUT,CHINSE,RAW 18.0 1.41 84.0 96.0 447.0 3.00 0.870 0.363 1.60 CHESTNUT,CHINSE,RSTD 19.0 1.50 90.0 102.0 477.0 4.00 0.930 0.387 1.71 CHESTNUTS EUR,BOILED 46.0 1.73 54.0 99.0 715.0 27.0 0.250 0.472 0.854 CHESTNUTS,EUR,ROAST 29.0 0.910 33.0 107.0 592.0 2.00 0.570 0.507 1.18 CHESTNUTS,JAPNSE,RAW 31.0 1.45 49.0 72.0 329.0 14.0 1.10 0.562 1.59 CHIA SEEDS,DRIED 529.0 10.0 77.0 604.0 1031.0 39.0 5.32 1.66 1.36 COCONT,DRI,SWTFLK,CN 14.0 1.84 49.0 103.0 324.0 20.0 1.59 0.308 2.17 COCONUT CREAM,CANNED 1.00 0.510 17.0 22.0 101.0 50.0 0.600 0.236 0.815 COCONUT CREAM,RAW 11.0 2.28 28.0 122.0 325.0 4.00 0.960 0.378 1.30 COCONUT MEAT,RAW 14.0 2.43 32.0 113.0 356.0 20.0 1.10 0.435 1.50 COCONUT MILK,CANNED 18.0 3.30 46.0 96.0 220.0 13.0 0.560 0.223 0.768 COCONUT MILK,FROZEN 4.00 0.810 32.0 59.0 232.0 12.0 0.590 0.235 0.809 COCONUT MILK,RAW 16.0 1.64 37.0 100.0 263.0 15.0 0.670 0.266 0.916 COCONUT WATER 24.0 0.290 25.0 20.0 250.0 105.0 0.100 0.040 0.142 COCONUT,DRI,SW,SHRED 15.0 1.92 50.0 107.0 337.0 262.0 1.82 0.313 2.47 COCONUT,DRI,SWT,FLKS 14.0 1.80 48.0 100.0 316.0 256.0 1.75 0.301 2.39 COCONUT,DRIED,CREAMD 26.0 3.36 92.0 209.0 551.0 37.0 2.04 0.807 2.78 COCONUT,DRIED,TOASTD 27.0 3.39 92.0 211.0 554.0 37.0 2.05 0.812 2.80 COCONUT,DRIED,UNSWT 26.0 3.32 90.0 206.0 543.0 37.0 2.01 0.796 2.74 COTTNSDMEAL,PRTDEFAT 504.0 13.4 760.0 1684.0 1869.0 37.0 12.3 0.001 2.26 COTTONSEED FLR,LOFAT 474.0 12.6 716.0 1587.0 1761.0 35.0 11.6 1.17 2.13 COTTONSEED KERN,RSTD 100.0 5.40 440.0 800.0 1350.0 25.0 6.00 1.20 2.18 CTTNSEEDFLR,PRTDEFAT 478.0 12.7 721.0 1597.0 1772.0 35.0 11.7 1.18 2.14 FILBERT,DRIED,BLANCH 195.0 3.39 296.0 323.0 462.0 3.00 2.49 1.57 2.09 FILBERTS,DRIED 188.0 3.27 285.0 312.0 445.0 3.00 2.40 1.51 2.02 FILBERTS,DRY ROASTED 195.0 3.39 296.0 323.0 462.0 3.00 2.49 1.57 2.09 FILBERTS,OIL ROASTED 196.0 3.42 298.0 326.0 465.0 3.00 2.51 1.58 2.11 FILBRTS,DRYRST,WSALT 195.0 3.39 296.0 323.0 462.0 780.0 2.49 1.57 2.09 FILBRTS,OILRST,WSALT 196.0 3.42 298.0 326.0 465.0 786.0 2.51 1.58 2.11 FORMULATED WHEATNUTS 26.0 2.40 58.0 371.0 318.0 505.0 2.94 0.180 7.92 FRMLTD WHEATNT,FLAVR 22.0 2.60 59.0 366.0 320.0 91.0 2.96 0.181 6.95 FRMLTD WHEATNT,MACDM 20.0 2.00 58.0 301.0 261.0 47.0 2.92 0.179 5.16 GINKGO NUTS,CANNED 4.00 0.290 16.0 54.0 180.0 307.0 0.210 0.166 0.068 GINKGO NUTS,DRIED 20.0 1.60 53.0 269.0 998.0 13.0 0.670 0.536 0.220 GINKGO NUTS,RAW 2.00 1.00 27.0 124.0 510.0 7.00 0.340 0.274 0.113 HICKORY NUTS,DRIED 61.0 2.12 173.0 336.0 436.0 1.00 4.31 0.738 4.61 LOTUS SEEDS,DRIED 163.0 3.53 210.0 626.0 1368.0 5.00 1.05 0.350 2.32 LOTUS SEEDS,RAW 44.0 0.950 56.0 168.0 367.0 1.00 0.280 0.094 0.621 MACADAM,OILRST,WSALT 45.0 1.80 117.0 200.0 329.0 260.0 1.10 0.300 0.595 MACADAMIA NUTS,DRIED 70.0 2.41 116.0 136.0 368.0 5.00 1.71 0.296 0.588 MACADMIA NUT,OILRSTD 45.0 1.80 117.0 200.0 329.0 7.00 1.10 0.300 0.595 MIXED NUTS OIL ROAST 106.0 2.57 251.0 449.0 544.0 11.0 4.66 1.79 1.55 MIXNUT/PNUT,OILROAST 108.0 3.21 235.0 464.0 581.0 11.0 5.08 1.66 1.89 MIXNUTS/PNUT,DRYRSTD 70.0 3.70 225.0 435.0 597.0 12.0 3.80 1.28 1.94 MXNUT,OILROAST,WSALT 106.0 2.57 251.0 449.0 544.0 700.0 4.66 1.79 1.55 MXNUT/PNUT,OILRSTW/S 108.0 3.21 235.0 464.0 581.0 652.0 5.08 1.66 1.89 MXNUT/PNUTDRYRST,W/S 70.0 3.70 225.0 435.0 597.0 669.0 3.80 1.28 1.94 PEANUT,OILRSTD,WSALT 88.0 1.83 185.0 517.0 682.0 433.0 6.63 1.30 2.06 PEANUTBUTTER,W/SALT 34.0 1.67 157.0 323.0 721.0 478.0 2.51 0.556 1.54 PECAN FLOUR 32.0 1.97 120.0 274.0 334.0 1.00 5.13 1.12 4.25 PECANS,DRIED 36.0 2.13 128.0 291.0 392.0 1.00 5.47 1.18 4.51 PECANS,DRY ROASTED 35.0 2.18 133.0 304.0 370.0 1.00 5.68 1.24 4.71 PECANS,DRYRSTD,WSALT 35.0 2.18 133.0 304.0 370.0 780.0 5.68 1.24 4.71 PECANS,OIL ROASTED 34.0 2.11 129.0 294.0 359.0 1.00 5.50 1.20 4.56 PECANS,OILRSTD,WSALT 34.0 2.11 129.0 294.0 359.0 756.0 5.50 1.20 4.56 PILINUTS,DRIED 145.0 3.53 302.0 575.0 507.0 3.00 2.97 0.958 2.31 PINE NUT,PINYON,DRID 8.00 3.06 234.0 35.0 628.0 72.0 4.28 1.03 4.33 PINE PIGNOLIAS,DRIED 26.0 9.20 233.0 508.0 599.0 4.00 4.25 1.03 4.30 PISTACH,DRYRST,WSALT 70.0 3.17 130.0 476.0 970.0 780.0 1.36 1.21 0.333 PISTACHI NUT,DRYRSTD 70.0 3.17 130.0 476.0 970.0 6.00 1.36 1.21 0.333 PISTACHIO NUTS,DRIED 135.0 6.78 158.0 503.0 1093.0 6.00 1.34 1.19 0.327 PMPK/SQSH KRN,RSTW/S 43.0 14.9 534.0 1172.0 806.0 575.0 7.44 1.38 3.02 PMPK/SQSHSEED,RSTW/S 55.0 3.31 262.0 92.0 919.0 575.0 10.3 0.690 0.496 PNUT FLR,DEFAT,WSALT 140.0 2.10 370.0 760.0 1290.0 180.0 5.10 1.80 4.90 PUMPKIN KERNEL,DRIED 43.0 15.0 535.0 1174.0 807.0 18.0 7.46 1.39 3.02 PUMPKIN KERNEL,RSTD 43.0 14.9 534.0 1172.0 806.0 18.0 7.44 1.38 3.02 PUMPKN SEED,WHL,RSTD 55.0 3.31 262.0 92.0 919.0 18.0 10.3 0.690 0.496 SAFFLOWER KERN,DRIED 78.0 4.90 353.0 644.0 687.0 3.00 5.05 1.75 2.01 SAFFLWRMEAL,PRTDEFAT 77.0 4.86 350.0 638.0 68.0 3.00 5.01 1.73 2.00 SESAME BUTTER PASTE 960.0 19.2 362.0 659.0 582.0 12.0 7.29 4.21 2.54 SESAME FLOUR,HI-FAT 159.0 15.2 361.0 807.0 423.0 41.0 10.7 1.52 1.49 SESAME FLOUR,LO-FAT 149.0 14.2 338.0 757.0 397.0 39.0 10.0 1.42 1.40 SESAME KERN,TSTD W/S 131.0 7.78 346.0 774.0 406.0 588.0 10.2 1.46 1.43 SESAME KERNEL,TOASTD 131.0 7.78 346.0 774.0 406.0 39.0 10.2 1.46 1.43 SESAME MEAL,PRTDEFAT 153.0 14.6 346.0 774.0 406.0 39.0 10.2 1.46 1.43 SESAME SD,WHLE,DRIED 975.0 14.6 351.0 629.0 468.0 11.0 7.75 4.08 2.46 SESAME SD,WHOLE,RSTD 989.0 14.8 356.0 638.0 475.0 11.0 7.16 2.47 2.50 SESAME SEEDS,DRIED 131.0 7.80 347.0 776.0 407.0 40.0 10.2 1.46 1.43 SESAMEFLOUR,PRTDEFAT 150.0 14.3 362.0 810.0 425.0 41.0 10.7 1.43 1.40 SISYMBRIUM SEED,DRYD 1633.0 0.110 314.0 6.00 2130.0 92.0 0.300 0.110 1.51 SOYBEAN KERNL,ROASTD 138.0 4.45 173.0 363.0 1470.0 4.00 3.62 1.06 4.22 SOYBEANS,RSTD,W/SALT 138.0 4.45 173.0 363.0 1470.0 163.0 3.62 1.06 4.22 SUNFLOWER KERN,DRIED 116.0 6.77 354.0 705.0 689.0 3.00 5.06 1.75 2.02 SUNFLRSEED BUT,W/SLT 122.0 4.75 369.0 736.0 72.0 520.0 5.29 1.83 2.11 SUNFLWKERN,DRYRSTW/S 70.0 3.80 129.0 1155.0 850.0 780.0 5.29 1.83 2.11 SUNFLWKERN,OILRSTW/S 56.0 6.70 127.0 1139.0 483.0 603.0 5.21 1.80 2.08 SUNFLWKERN,TSTDW/SLT 57.0 6.81 129.0 1158.0 491.0 613.0 5.30 1.83 2.11 SUNFLWR FLR,PRTDEFAT 114.0 6.62 346.0 689.0 67.0 3.00 4.95 1.71 1.98 SUNFLWR KERN,TOASTED 57.0 6.81 129.0 1158.0 491.0 3.00 5.30 1.83 2.11 SUNFLWR SEED BUTTER 122.0 4.75 369.0 736.0 72.0 3.00 5.29 1.83 2.11 SUNFLWRKERN,DRYROAST 70.0 3.80 129.0 1155.0 850.0 3.00 5.29 1.83 2.11 SUNFLWRKERN,OILROAST 56.0 6.70 127.0 1139.0 483.0 3.00 5.21 1.80 2.08 TAHINI,RAW KERNELS 420.0 2.51 96.0 752.0 414.0 74.0 4.64 1.62 1.46 TAHINI,ROASTD KERNLS 426.0 8.95 95.0 732.0 414.0 115.0 4.62 1.61 1.46 TAHINI,UNRSTD KERNLS 141.0 6.35 353.0 790.0 459.0 1.00 10.4 1.49 1.46 WALNUT,BLACK,DRIED 58.0 3.07 202.0 464.0 524.0 1.00 3.42 1.02 4.27 WALNUTS,ENG,DRIED 94.0 2.44 169.0 317.0 502.0 10.0 2.73 1.39 2.90 WATERMELN KERN,DRIED 54.0 7.28 515.0 755.0 648.0 99.0 10.2 0.686 1.61