Nuts and Seed Chart

Let’s go Nuts!
(and throw in some Seeds of course!)

Nuts, seeds, healthy diets, whole foods, healthy snack

You will see in this section that most nuts have high levels of antioxidants,mineralsvitaminsdietary fibre and some with omega-3 fatty acid. Also they contain for the most part, the Recommended Daily Allowance (RDA) of nutrients even in just one handful.

The percentage used below are all based on the nutritional value of 100g.

I have tried to make the chart really easy to follow for comparative analysis but you will need to understand a few of the symbols.

∫∫∫ – is rich in this food source

∫∫- is a good food source

∫- contains this food source

For practical purpose I have abbreviated the B-complex vitamins and minerals as follows:


Generally all nuts and seeds contain good levels of minerals and B-complex vitamins but I have indicated those with a particularly high level with an asterisk*

Most nuts are gluten free and all have high levels of fat and calories so can be fattening if eaten without portion control. However the fat contained in nuts is the good unsaturated fatmonounsaturated or polyunsaturated along with some that contain healthy portions of Omega-3 essential fatty acid such as linoleic acid, alpha linolenic acid (ALA) and arachidonic acid. These fats are all heart healthy and help to lower LDL (bad) cholesterol and increase HDL (good) cholesterol.

When it comes to nuts or any other food choice it’s always best to go organic?

I am really happy to be part of Sunfood Superfoods, a company born out of a desire to create an alternative path to health.

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Like many health advocates they recognised an alarming trend of obesity and disease resulting from dead, processed food full of chemicals. They believe that diet and nutrition is the road to great health, energy and longevity.

Sunfood Superfood’s mission is to source the most nutrient dense, raw, organic, non GMO Superfoods on the planet.

Click the image to find out more.

I absolutely love their products and passion for natural health through awareness, education and empowerment. They share a similar vision as I do which is why I can’t think of a better company to support your nutritional needs, health and wellness.

I am excited for you to learn more and live healthier with Sunfood Superfoods! and their snack are to die for. :)

For their luscious list of Nuts & Seeds simply click the link.  Discover their delectable range of flax seeds, hemp seeds, pumpkin seeds, sunflower seeds, sprouted seeds and you won’t be able to resist their nut and seed butters.

And if nuts are more your thing, pick up your pecans, pistachios. macadamia, brazil, peanut, cashew and more  for some wholesome nutty nutrition!


And there’s more!

Cashews contain a small amount of zeaxanthin, an important flavonoid antioxidant.

Click the graphic for what could be the best cashew nuts on the face of the planet! GMO free, organic and raw, you couldn’t ask for more. 🙂

Walnuts and Brazil nuts are rich in omega-3 fatty acid. 25g provides 90% of RDA for walnuts.

Coconuts contain an important saturated fatty acid called Lauric Acid. Lauric Acid helps raise the HDL (good) cholesterols levels in the blood.

Coconut water is very refreshing and packed with simple sugars, electrolytes, minerals and bio-active compounds and enzymes. They work together to aid digestion and metabolism. The bio-active compound Cytokinins (eg kinetin and trans-zeatin) in coconut water contain significant anti-ageing, anti-carcinogenic and anti-thrombotic properties.

Read more:

Since Brazil nuts are high in polyunsaturated fats they turn rancid and deteriorate quickly when exposed to air, humidity and sun. Best to buy them in their shells and un-shell them as required.

Flax seed is one of the top vegetable sources of omega-3 fatty acid linoleic acid, alpha-linolenic acid (ALA) at 55% and arachidonic acid all good for controlling cholesterol.

Hazel nuts contain very high levels of Manganese providing 268% RDA and very rich in folates.

Peanuts have very high levels of copper and a high concentration of poly-phenolic antioxidant primarily in p-coumaric and resveratrol both linked to cancer protection.

Pecans are very high in Manganese which provides 196% RDA and Copper provides 133% RDA.

Pine nuts have high levels of Copper and are off the chart when it comes to Manganese levels providing 383% RDA.

Pistachios provide a rich source of Carotenes and copper at 144% RDA.

Pumpkin Seeds are very high in CopperIronMagnesiumManganese and Phosphorus and are an excellent source of amino acids.

Sesame seeds are high in folates and contain Sesamol and Sesaminol that fight free radical in your body. Extremely high levels of copper providing a staggering 453% RDA and Iron 182% RDA.

Sunflower seeds contain natural antioxidants that remove harmful oxidant molecules from the body, they are also very high in copper, phosphorusfolic acid and thiamine.

Walnuts have the highest levels of poly-phenolic antioxidants than any other nuts which play a major role in scavenging free radicals.

This is all the information you will ever need to make sure your diet is packed with a nutritious supply of nuts and the same goes for seeds! Portion controlled of course!

Click the Nuts & Seeds link or the graphic below for the full monty of mouthwatering raw, organic, GMO free goodness

Sunfood - The World's Premier Source of

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