Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0430.135.470.950.45NA19202.2018.5NA0.5
Roasted PecansDry Roasted Pecans4.930.320.0750.820.50.13NA11.300.4900.92NA0.79
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3.50.330.0770.840.520.13NA10.500.4901.77NA0.79
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.260.233.45.70.65NA19201.130NANA0.81
Toasted Dried CoconutToasted Dried Coconut Meat00.0520.0860.520.690.26NA7.601.270NANA0.84
Sesame FlourHigh fat Sesame Flour2.852.550.2712.72.80.14NA29.5000NANA0.86
Soy NutsDry-roasted Soybeans00.480.841.180.530.25NA22805.120NA41.20.89
Macadamia NutsRaw Macadamia Nuts00.830.111.720.530.19NA7.6600.8400.38NA0.95
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.090.09411.60.950.35NA780005.350.420.97
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.0910.216.056.050.69NA20401.2022.42.31.03
Roasted Macadamia NutsDry Roasted Macadamia Nuts00.490.0611.60.420.25NA6.9600.4900.401.12
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.0710.07411.510.38NA10000.6705.7701.2
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.0450.0740.450.590.22NA6.5801.10NANA1.22
Peanut ButterSmooth Peanut Butter00.0910.089110.880.47NA29.80005.0501.3
Plain Almond ButterPlain Almond Butter no Salt00.0330.762.570.260.08446.74300019.701.34
Roasted CashewsDry Roasted Cashew Nuts00.170.171.21.060.22NA600000.830.21.5
Peanut SpreadLow Sugar Peanut Spread00.0890.09412.60.950.36NA1110006.20.461.5
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.130.1712.20.860.4NA82.60004.201.54
Roasted PistachiosDry Roasted Pistachio Nuts11.40.610.21.20.450.98NA44.602.6201.911.51.6
Chow MeinChow Mein Chinese Noodles00.60.425NA0.046NA1330000.885.631.68
Pine NutsDried Pine Nuts0.740.270.173.260.230.079.625.300.5906.93401.7
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0610.133.860.50.087NA49.701.5700.493.91.77
Dried PilinutsNuts, pilinuts, dried1.40.630.0650.360.330.08NA41.700.42NANANA1.93
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2.320.260.0951.60.710.48NA6802.94012NA1.95
Roasted AlmondsDry Roasted Almonds00.06413.040.270.11NA460002002
HickorynutsDried Hickorynuts5.330.660.10.691.330.15NA30.401.520NANA2
Roasted SoybeansSoybeans roasted without salt00.110.151.50.480.22NA22502.350NANA2.08
Dried CoconutDried Coconut Meat00.0450.0760.460.610.23NA6.801.1400.330.232.27
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.0760.6430.190.097NA22.200021.402.3
Cashew ButterPlain Cashew Butter no Salt00.270.161.361.020.21NA58000NANA2.52
PecansPecans nuts2.170.480.0940.840.620.1516.41600.8012.532.55
TahiniSesame Butter from Roasted Kernels2.521.030.44.580.580.13NA82.40000.2102.56
BrazilnutsDried Brazilnuts00.470.0270.220.140.077NA16.700.5304.302.6
Dried ShallotsFreeze-dried Shallots1.440.430.141.442.032.4NA16705600.265.62.87
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.710.224.050.0450.71NA86.7000NANA2.92
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2.380.550.0714.60.230.32NA910001.3302.97
Oil Roasted CashewsOil Roasted Cashew Nuts00.310.191.50.760.28NA21.600.2600.79303
WalnutsEnglish Walnuts0.760.260.110.860.440.4113.27500.9900.542.063.1
Dried LeeksFreeze-dried Leeks221.250.625.451.21.9NA57001840NANA3.1
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers61511.91.911.80.783.54NA3650302506.371823.2
Dried ChivesFreeze-dried Chives54901.452.49.53.43.2NA174010610NANA3.2
AlmondsNuts, almonds00.180.983.120.410.1249.2380002203.8
Blanched AlmondsNuts, almonds, blanched00.160.62.970.270.097NA41.50002003.82
Pistachio NutsRaw Pistachio Nuts23.20.780.141.160.461.5NA45.50502.55NA3.9
Sunflower SeedsDried Sunflower Seed Kernels2.571.270.37.140.971.15NA19401.203004.05
Whole Sesame SeedsDried Whole Sesame Seeds00.690.223.940.0440.69NA84.60000.2204.1
HazelnutsNuts, hazelnuts or filberts0.80.510.091.430.730.45NA900501211.34.23
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels2.651.060.414.80.60.13NA84.70000.2204.4
Hemp SeedsHulled Hemp Seeds0.91.150.268.3NA0.54NA9900.4500.725.334.5
Watermelon Seed KernelsDried Watermelon Seed Kernels00.170.133.20.310.08NA52000NANA4.53
Blanched HazelnutsBlanched Hazelnuts Or Filberts1.60.380.0871.230.650.47NA6201.6014NA4.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.890.240.144.460.670.13NA5201.701.956.534.68
Pinyon Pine NutsDried Pinyon Pine Nuts0.790.990.183.470.170.088NA4601.60NANA4.7
Cashew NutsRaw Cashew Nuts00.380.0520.960.780.38NA22.600.4500.81314.7
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.190.112.40.340.026NA16.30003.166.054.73
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds3.360.0380.0580.320.0630.041NA1000.340NANA5.04
Ground Mustard SeedGround Mustard Seed Spices1.970.790.264.660.80.39NA15907055.35.2
Onions FlakesDry Onions Flakes1.430.720.141.41.982.3NA238010700.265.445.63
Poppy SeedPoppy Seed Spices00.810.0950.850.310.24NA7800.9501.705.67
Dried BeechnutsNuts, beechnuts, dried00.260.320.760.80.59NA98013.5NANANA5.73
PeanutsRaw Peanuts00.560.1210.61.560.31NA2120007.3505.73
Ground NutmegGround Nutmeg Spices4.760.330.0541.24NA0.15NA72.402.860005.93
Soy FlourRaw Full-fat Soy Flour6.90.671.344.981.830.53NA3970002.2580.65.94
ChiaDried Chia SeedsNA0.640.179.1NANANA50.401.65NA0.51NA5.97
Glazed WalnutsNuts, walnuts, glazedNANANANANANANANANA0NANANA6.3
FlaxseedSeeds, flaxseed01.540.152.90.920.4431.681.500.5600.294.036.5
Celery SeedCelery Seed Spices3.830.430.373.9NA1.14NA12.802201.3607.7
Onion PowderOnion Powder Spices00.670.120.471.071.05NA94034.300.467.9
Carob flourCarob flour2.250.121.044.270.110.82NA65.300.4501.408.06
Dried SpirulinaDried Spirulina Seaweed504.16.332260.63NA162017.408.62448.07
Ground MaceGround Mace Spices420.330.471.42NA0.17NA800220NANA8.6
Bay Leaf SpicesSpices, bay leaf4940.0140.673.2NA2.78NA288074.30NANA8.7
Dry Taco MixOriginal Dry Taco Seasoning MixNANANANANANANA0NA0NANANA8.85
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes1.41.40.168.852.941.06NA65011400.04212.39.3
SoybeansRaw Soybeans1.120.980.981.80.890.42NA42006.7300.9552.79.57
Rice BranCrude Rice Bran04.360.4553.811.76.44NA1000007.839.7
Garlic PowderGarlic Powder Spices00.660.211.21.122.5NA7101.8010.69.74
Dried Parsley SpicesSpices, parsley, dried1660.344.1171.81.54NA3080214015.3232810
Chickpeas Raw Chickpeas 3.970.630.282.042.10.71NA73705.301.11210
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.710.194.781.40.36NA89.3000NANA10.2
Corn BranCrude Corn Bran8.930.0220.226.11.40.34NA8.930000.940.6710.5
OatsOats00.980.181.241.740.152872000NANA10.6
Oat FlourPartially Debranned Oat Flour00.860.151.820.250.15NA39.60000.873.9610.6
Cumin SeedCumin Seed Spices85.30.840.446.1NA0.58NA13.3010.304.447.210.7
Wild RiceRaw Wild Rice1.40.160.379.431.50.55NA1330001.152.6611
CornstarchCornstarch000000NA00000011
Red LentilsRaw Pink Or Red Lentils4.20.710.152.10.490.56NA28502.370NANA11
Sun-dried Chile PeppersSun-dried Hot Chile Peppers20430.131.8613.41.481.25NA78.7048.504.8516711
SeitanVital wheat gluten000000NA00000011
Spinach Spaghetti Dry Spinach Spaghetti 310.50.266.11.630.43NA64.50000.9920411.2
Millet FlourMillet flourNA0.540.0967.881.660.49NA55NA0NA0.141.0511.3
Barley Malt flourBarley malt flour1.40.430.437.80.80.91NA52.600.8300.793.0511.4
Dry CouscousCouscous, dry00.220.14.641.650.15NA26.6000NANA11.4
MilletRaw Millet00.560.386.241.120.51151120000.0661.211.5
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.240.4NA980NA00.65211.7
LentilsRaw Lentils2.841.240.33.73.040.77NA68006.400.77.111.7
Split Green PeasRaw Split Green Peas9.60.990.344.961.320.19NA20.602.4700.162212
TeffRaw Teff00.530.374.61.30.66NANANANANA0.112.612
Roasted BuckwheatRoasted Buckwheat Groats00.320.397.421.780.51NA60.7000NANA12
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.480.0731.161.220.9NA149020.50NANA12
Vitamins in Top 100 Cereals, Vegetables, Nuts, Spices & Legumes with the lowest Water content per 500 kcal
In the above table you can find and compare the amount of vitamins in all cereals, vegetables, nuts, spices & legumes , sorted by least amount of Water per 500 calories.
Top 5 cereals, vegetables, nuts, spices & legumes with least amount of water per 500 calories are:
- Sunflower Seed Butter no Salt
- Dry Roasted Pecans
- Oil Roasted Pecans
- Toasted Sunflower Seed Kernels no Salt
- Toasted Dried Coconut Meat