Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts2220.750.110.020.18050NANANANANA3.252.1
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled6679.132.461.123.740127NANANANA19212.4
Peeled European ChestnutsPeeled Raw European Chestnuts7784.960.930.211.750175NANANANANA6.473.73
Lotus SeedsRaw Lotus Seeds3532.10.350.111.13068.6NANANANANA16.43.77
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts60730.440.0750.70134NANANANANA11.43.85
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled8458.971.70.383.170181NANANANA329.64
Chinese ChestnutsRaw Chinese Chestnuts8894.40.650.111.020195NANANANANA16.75.6
Japanese ChestnutsRaw Japanese Chestnuts6112.10.310.0520.490139NANANANANA8.935.75
Boiled European ChestnutsBoiled and Steamed European Chestnuts5205.481.030.231.930110NANANANANA7.946.87
HickorynutsDried Hickorynuts2608255284.1682072.4NANANANA25.450.58.4
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried14417.21.060.181.660317NANANANANA279.1
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled148417.73.320.756.230307NANANANA46.425.49.45
BrazilnutsDried Brazilnuts2616266640.1497046.69.25009.2529.8579.64
CoconutRaw Coconut Meat140513311801.45060.424.7NANANA35.713.29.64
Dried BeechnutsNuts, beechnuts, dried228619822.76.75730133NANANANANA24.69.76
PecansPecans nuts274328624.53.98205515.80.160.1615.53836.410
Roasted Macadamia NutsDry Roasted Macadamia Nuts285030247.40.785.1705316.40.280.281631.83110.5
Roasted PecansDry Roasted Pecans2818295253.9577.7053.8160.160.161637.337.711
WalnutsEnglish Walnuts259625924.336151054.410.40.360.329.6426.660.411.5
Pinyon Pine NutsDried Pinyon Pine Nuts249624237.23.1299076.6NANANANA42.54612
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds17707714.60.3134.80213NANANANA7373.613
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried14294.920.730.121.140323NANANANANA2113.4
Dried PilinutsNuts, pilinuts, dried2854316124NA30015.8NANANANANA4314
Macadamia NutsRaw Macadamia Nuts2850301480.825.14055180.280.2817.63431.414.6
AlmondsNuts, almonds2298198150.01249085.517.30.440.6715.749.68414.7
Roasted AlmondsDry Roasted Almonds237320916.20.0451.4083.419.30.040.041943.38315
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt231019820.70.2713009611NANANA4476.715
Pistachio NutsRaw Pistachio Nuts222318023.41.1556010830.40.951.2727.3428015.6
Roasted PistachiosDry Roasted Pistachio Nuts227018222.40.8452011230.70.870.99284183.516
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2564248180.2433.407019.40.280.281937.359.717.4
HazelnutsNuts, hazelnuts or filberts249224117.70.3531066.317.20.280.2816.738.559.318.7
Sunflower SeedsDried Sunflower Seed Kernels231820417.70.2491079.410.4NANA9.923482.521
Pine NutsDried Pine Nuts267127119.40.6513205214.20.280.2813.714.754.322
FlaxseedSeeds, flaxseed211916714.59123.401156.1501.64.5610872.622.7
Roasted CashewsDry Roasted Cashew Nuts227818436.30.6430.4013020NANANA1260.824
Cashew NutsRaw Cashew Nuts2195174310.2531012023.50.20.2231372.326.5
Watermelon Seed KernelsDried Watermelon Seed Kernels221118839NA112060.8NANANANANA11229
ChiaDried Chia Seeds192912213.270.8230167NANANANA13765.630.6
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2278195340.4477.8058.45.10.280.284.5225.811832
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels221919534.40.4882042.55.560.60.524.52412035
Whole Sesame SeedsDried Whole Sesame Seeds227419727.61.5850931.2NANANA4770.457.7
Roasted Sesame SeedsRoasted Whole Sesame Seeds224219126.71.44820102NANANANA55.667.358.6
Macronutrients in Top 40 Whole Nuts with the lowest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in whole nuts , sorted by least amount of Iron per 14 ounces.
Top 5 whole nuts with least amount of iron per 14 ounces are:
- Boiled and Steamed Japanese Chestnuts
- Boiled Breadfruit Seeds
- Peeled Raw European Chestnuts
- Raw Lotus Seeds
- Boiled and Steamed Chinese Chestnuts