Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.
2. more potassium per 100g
Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.
Pistachio Nuts: 1025mg
3. more vitamin E (alpha-tocopherol) per 100g
Vitamin E Alpha (d-alpha-tocopherol) is a fat-soluble antioxidant that protects the body's cells from the damaging effects of free radicals, strengthens the immune system and prevents blood clotting.
4. more proteins per 100g
Proteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.
Butternuts (dried): 24.9g
5. more lipids per 100g
Lipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.
Pili Nuts (dried): 79.55g
6. more ash per 100g
The ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).
Beechnuts (dried): 3.7g
7. more carbohydrates per 100g
Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.
Japanese Chestnuts (dried): 81.43g
8. higher water content per 100g
Foods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.
Japanese Chestnuts: 61.41g
9. smaller amount of sugars per 100g
The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.
Black Walnuts (dried): 1.1g
10. less sucrose content per 100g
Sucrose, also known as table sugar, is composed out of glucose and fructose. Sucrose is rich in calories, but doesn’t have a high nutritional value.
Black Walnuts (dried): 1g
11. more calcium content per 100g
Calcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg per day.
12. more iron content per 100g
Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.
Cashew Nuts: 6.68mg
13. more magnesium per 100g
Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.
Brazil Nuts (dried): 376mg
14. more phosphorus per 100g
Phosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.
The amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).
Pili Nuts (dried): 3008kJ
16. more sodium per 100g
Sodium helps regulate the water level in the cells, especially in the kidneys. The amount of sodium consumed also influences blood pressure.
Pinyon Pine Nuts (dried): 72mg
17. more zinc per 100g
Zinc plays an important part in cell division and in strengthening the immune system.
Pine Nuts (dried): 6.45mg
18. more copper per 100g
Copper is an essential trace mineral that helps in the formation of collagen and elastin, which are essential for tissue and bone integrity.
Cashew Nuts: 2.19mg
19. more manganese per 100g
Manganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar.
Pine Nuts (dried): 8.8mg
20. more selenium per 100g
Selenium is an important mineral with antioxidant properties. It helps the body's detoxification system and strengthens the immune system.
Brazil Nuts (dried): 1917µg
21. more vitamin C per 100g
Also known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.
Japanese Chestnuts (dried): 61.3mg
22. more thiamin per 100g
Thiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.
Pinyon Pine Nuts (dried): 1.24mg
23. more riboflavin per 100g
Ribolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.
24. more niacin per 100g
Niacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.
Ginkgo Nuts (dried): 11.73mg
25. more pantothenic acid per 100g
Pantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.