Nuts

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Almonds: the most nutritiously dense, with the highest fiber content of any nut or seed.  90% of its fat is monounsaturated.  1 ounce contains 12% of the daily recommended protein, 14% of fiber, 20% of magnesium, 15% of phosphorus, 15% of copper, 35% of manganese, 15% of riboflavin, and 35% of vitamin E. 

Brazil: the richest source of selenium.  1 ounce contains 780% of the daily recommended selenium, 10% of protein, 25% of magnesium, 20% of phosphorus, 25% of copper, 15% of manganese, and 12% of thiamine.

Cashews: rich in B vitamins, fiber, protein, carbohydrates, iron, and zinc.  1 ounce contains 10% of the daily recommended iron, 20% of magnesium, 15% of phosphorus, 10% of iron, 10% of zinc, 30% of copper, and 12% of manganese.

Filberts or Hazelnuts: one of the few nuts to contain vitamin A.  High in the amino acid tryptophan.  1 ounce contains 10% of the daily recommended magnesium, 25% of copper, 90% of manganese, 10% of thiamine, and 20% of vitamin E.

Macadamia: 1 ounce contains 45% of the daily recommended manganese, and 15% of thiamine.

Pecans: 1 ounce contains 14% of the daily recommended fiber, 15% of copper, 60% of manganese, and 10% of thiamine.

Pignolia Pine Nuts: 1 ounce contains 10% of the daily recommended protein, 18% of magnesium, 16% of phosphorus, 12% of zinc, 18% of copper, 125% of manganese, and 12% of vitamin E.

Pistachios: the richest source of potassium of all nuts.  2 ounces of kernels contain more potassium than a banana.  1 ounce contains 12% of the daily recommended fiber, 12% of protein, 20% of copper, 15% of thiamine, 20% of B6, 15% of phosphorus, and 18% of manganese.

Walnuts: have the greatest concentration of alpha-linolenic acid, an important omega-3 fatty acid essential to human health but not manufactured by the body.  One quarter cup provides 90% of the daily recommended value of alpha-linolenic acid, 16% of fiber, 10% of magnesium, 10% of phosphorus, 20% of copper, 50% of manganese, and 10% of protein.