Roasted Sesame SeedsRoasted Whole Sesame Seeds801689.530.5129.3036.5NANANANA202421
Whole Sesame SeedsDried Whole Sesame Seeds81270.49.860.5330.3033.20.43NANANA16.72520.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels79269.512.30.1729.401520.210.181.68.54312.5
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels81469.5120.1627.80211.830.0990.0991.69.242.311.4
ChiaDried Chia Seeds68943.64.7225.38.27059.7NANANANA48.823.411
Watermelon Seed KernelsDried Watermelon Seed Kernels7906714NA40021.7NANANANANA4010.3
Cashew NutsRaw Cashew Nuts78462110.08811042.88.380.0710.0718.244.68269.47
Roasted CashewsDry Roasted Cashew Nuts81465.7130.2311046.37.1NANANA4.2521.78.5
FlaxseedSeeds, flaxseed75759.85.232.38.370412.200.571.6338.7268.12
Pine NutsDried Pine Nuts954976.940.2347018.55.10.0990.0994.95.2419.47.84
Sunflower SeedsDried Sunflower Seed Kernels828736.30.08532.7028.33.7NANA3.541229.57.44
HazelnutsNuts, hazelnuts or filberts890866.330.1211023.76.150.0990.0995.9513.7216.66
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts91688.56.40.085120256.930.0990.0996.7313.321.36.2
Roasted PistachiosDry Roasted Pistachio Nuts8116580.318.6040110.310.351014.6305.7
Pistachio NutsRaw Pistachio Nuts79464.28.370.4120038.5110.340.459.741528.65.56
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt82570.67.40.09846.50343.87NANANA15.727.45.4
Roasted AlmondsDry Roasted Almonds84874.55.80.01418.3029.86.90.0140.0146.7315.529.75.3
AlmondsNuts, almonds82170.85.40.00417.5030.56.170.160.245.617.7305.26
Macadamia NutsRaw Macadamia Nuts1018107170.291.84019.66.480.0990.0996.281211.25.23
Dried PilinutsNuts, pilinuts, dried101911344.2NA10.805.64NANANANANA15.35
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5101.760.260.0440.410115NANANANANA7.444.8
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds63227.55.20.1112.4076NANANANA2626.34.7
Pinyon Pine NutsDried Pinyon Pine Nuts89286.413.31.135.3027.4NANANANA1516.44.34
WalnutsEnglish Walnuts927928.71354019.43.70.130.113.449.521.64.12
Roasted PecansDry Roasted Pecans10061058.91.427.8019.25.750.0570.0575.6713.313.53.97
Roasted Macadamia NutsDry Roasted Macadamia Nuts1018108170.281.850195.870.0990.0995.6711.3113.76
PecansPecans nuts9791028.761.429.2019.65.630.0570.0575.5313.6133.6
Dried BeechnutsNuts, beechnuts, dried816718.12.426047.5NANANANANA8.83.5
BrazilnutsDried Brazilnuts93495230.05134.5016.63.3003.310.620.33.44
CoconutRaw Coconut Meat50247.54200.52021.68.83NANANA12.84.723.44
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled5306.31.20.272.230110NANANANA16.69.063.37
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried5152.570.380.0640.590113NANANANANA9.673.25
HickorynutsDried Hickorynuts931919.981.529.2026NANANANA9.07183
Boiled European ChestnutsBoiled and Steamed European Chestnuts1861.960.370.0820.69039.3NANANANANA2.832.45
Japanese ChestnutsRaw Japanese Chestnuts2180.750.110.0180.17049.5NANANANANA3.22.06
Chinese ChestnutsRaw Chinese Chestnuts3181.570.230.040.37069.6NANANANANA5.952
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled3023.20.60.131.13064.6NANANANA11.53.431.43
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts2171.080.160.0270.25047.7NANANANANA4.11.37
Lotus SeedsRaw Lotus Seeds1260.750.120.0380.4024.5NANANANANA5.851.35
Peeled European ChestnutsPeeled Raw European Chestnuts2781.770.330.0750.62062.6NANANANANA2.31.33
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2383.260.880.41.34045.4NANANANA6.87.50.85
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts79.40.270.040.0070.064018NANANANANA1.160.75
Macronutrients in Top 40 Whole Nuts with the highest Iron content per 5 oz
In the above table you can find and compare the amount of macronutrients in whole nuts , sorted by most amount of Iron per 5 ounces.
Top 5 whole nuts with most amount of iron per 5 ounces are:
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Dried Pumpkin And Squash Seed Kernels
- Roasted Pumpkin And Squash Seed Kernels
- Dried Chia Seeds