Top nuts and seeds with the highest vitamin content

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Last updated: 02.07.2024

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Nuts and seeds are an essential part of the keto diet, offering the perfect combination of healthy fats, proteins, and minimal carbohydrates.

In addition to these benefits, many nuts and seeds are rich in vitamins, which play an important role in maintaining overall health and well-being. In this article, we will discuss the TOP nuts and seeds with the highest vitamin content, which will be an excellent addition to your keto diet.

Find out which ones will help strengthen the immune system, improve the condition of the skin and hair, as well as support the health of the heart and nervous system, providing you with essential nutrients every day.

TOP 1. Sunflower seeds

RDA per 100 g

Vitamins

Nutrient	% of RDA
E	2342342345023513
B7	220220189550261
B5	141141117235707
B1	123135106247741
B6	10310371224451
B3	526046104422
B2	27322559121
B9	16161132166
B4 (Choline)	1013122263
B8 (Inositol)	5551031

Minerals

Nutrient	% of RDA
Iron	1104933885918
Zinc	7198711561616
Magnesium	6282732024433
Copper	5656501153417
Fibers	29444044?28
Selenium	27272549154
Potassium	243128352016
Phosphorus	18181825126
Sulfur	15202030?4
Manganese	13171520136
Calcium	888887

Lipids

Nutrient	% of RDA
Linoleic acid (Omega-6)	382542500929?1 083
Palmitic acid (Saturated)	35353554?70
Alpha-linolenic acid (Omega-3)	575842

Amino acids

Nutrient	% of RDA
Tryptophan	20628928972111529
Arginine	1161161162909729
Serin	10010067167?33
Methionine	5877771605838
Valin	557777161?25
Leucine	5475751605019
Isoleucine	4157571202914
Tyrosine	3346331145719
Phenylalanine	334646975819
Lysine	273838801910
Threonine	24333369??

TOP 2. Peanut flour

RDA per 100 g

Vitamins

Nutrient	% of RDA
B3	1691931503381355
B9	6060401206024
B1	586450117351
B7	57574914271
B5	54544590273
B6	38382683171
B2	38453683171
B4 (Choline)	20262443115

Minerals

Nutrient	% of RDA
Manganese	21327224532721398
Copper	20020018040912060
Phosphorus	1091091091527638
Magnesium	881161032856246
Zinc	4664461021010
Fibers	38585258?36
Potassium	385044563226
Boron	33333367?10
Chrome	26363060?1
Iron	2612821144
Calcium	141414141412
Sodium	8881574

Lipids

Nutrient	% of RDA
Linoleic acid (Omega-6)	141200185343?400
Oleic acid (Omega-9)	587265103?80
Palmitic acid (Saturated)	30303046?60

Amino acids

Nutrient	% of RDA
Tryptophan	1071501503756015
Tyrosine	911289132016053
Alanine	80160160400??
Phenylalanine	63888818311037
Arginine	6060601505015
Leucine	5780801705320
Threonine	19272756??
Valin	79919?3
Isoleucine	710102153

TOP 3. Natto

RDA per 100 g

Vitamins

Nutrient	% of RDA
B7	333333286833401
K2	125167167273?50
B4 (Choline)	21272646126
K	17232337174
B1	17181433101
C	1417155231
B6	111172351
B5	9971441
B2	91192041
B3	6651151

Minerals

Nutrient	% of RDA
Iron	1084832865717
Copper	6666591343920
Probiotics	505050100?10
Manganese	324137493215
Phosphorus	323232452311
Magnesium	273632881914
Calcium	222222222218
Potassium	212825321815
Zinc	1724173844
Selenium	1414132682
Fibers	14221922?14
Boron	3337?1

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	253629442013

Amino acids

Nutrient	% of RDA
Lysine	861201202506030
Tryptophan	365050125205
Histidine	29404083?20
Phenylalanine	172424503010
Methionine	162121441611
Leucine	11151532104
Valin	10141429?5
Isoleucine	912122563
Threonine	3448??

TOP 4. Peanuts

RDA per 100 g

Vitamins

Nutrient	% of RDA
B3	758667151602
B9	6060401206024
B15	606030120?3
B7	57574914271
E	56565611983
B1	535846107321
B5	35352959182
B6	27271858121
B8 (Inositol)	20202040135
B2	1012102351
B4 (Choline)	912122153

Minerals

Nutrient	% of RDA
Copper	1521521373119146
Molybdenum	939384191?8
Manganese	84107971298439
Iron	57251746319
Phosphorus	545454753819
Boron	47474793?14
Magnesium	4053471292821
Zinc	3041306577
Fibers	22343034?21
Potassium	212724311814
Selenium	1313122472
Flavonoids	13111018?1
Calcium	666665

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	206300236367165110
Linoleic acid (Omega-6)	88125115214?250
Palmitic acid (Saturated)	45454569?90
Oleic acid (Omega-9)	67710?8

Amino acids

Nutrient	% of RDA
Tryptophan	20528728771811529
Methionine	200267267556200133
Phenylalanine	11416016033320067
Isoleucine	1071501503137538
Tyrosine	10314410336018060
Alanine	73146146365??
Arginine	6666661655517
Valin	557777161?25
Leucine	5374741564918
Glutamine	505050250508
Lysine	4867671393317
Histidine	436060125?30
Threonine	19272756??
Serin	15151024?5

TOP 5. Almond

RDA per 100 g

Vitamins

Nutrient	% of RDA
E	1711711713662610
B2	8810381190382
B15	40402080?2
B8 (Inositol)	30303060208
B3	23262045181
B1	17191534101
B9	1111722114
B6	111172351
B4 (Choline)	912122153
B5	9981651
K	6881361

Minerals

Nutrient	% of RDA
Copper	1111111002266633
Molybdenum	10410494214?9
Manganese	991271141529946
Boron	939393187?28
Phosphorus	696969974824
Magnesium	6484742064534
Iron	46211437257
Fibers	33504550?31
Zinc	2839286266
Calcium	272727272722
Potassium	212724311814
GABA	18181890186
Selenium	554831

Lipids

Nutrient	% of RDA
Linoleic acid (Omega-6)	7110092171?200
Oleic acid (Omega-9)	29373453?41

Amino acids

Nutrient	% of RDA
Alanine	100200200500??
Arginine	5454541354514
Leucine	5475751605019
Tryptophan	436060150246
Isoleucine	4259591233015
Histidine	21303063?15
Serin	20201333?7
Tyrosine	14201450258
Methionine	13171736139
Lysine	1116163384
Phenylalanine	10141428176
Threonine	10131328??
Valin	8121224?4

TOP 6. Rapeseed

RDA per 100 g

Vitamins

Nutrient	% of RDA
E	113113113243176
B6	696947150301
B9	303020603012
B5	30302550152
B3	25292250201
B1	25272150151
B2	23272150101
B4 (Choline)	1115142563

Minerals

Nutrient	% of RDA
Phosphorus	15715715722011055
Manganese	12215614018712256
Iron	1135033906018
Copper	7878701594723
Magnesium	6078691924231
Zinc	5069501101111
Sulfur	506767100?13
Calcium	434343434336
Fibers	32484348?30
Potassium	192522281613
Selenium	7771341

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	5638186431 000450300
Oleic acid (Omega-9)	146183166262?203
Linoleic acid (Omega-6)	112158146271?317

Amino acids

Nutrient	% of RDA
Tryptophan	1502102105258421
Threonine	114160160333??
Histidine	111156156325?78
Serin	11011073183?37
Phenylalanine	8612012025015050
Lysine	861201202506030
Aspartic acid	809680240?80
Valin	71100100210?33
Isoleucine	6490901884523
Leucine	6185851815721
Alanine	60120120300??
Methionine	5573731535537
Cysteine	5262631636241
Tyrosine	4968491708528
Proline	495449123?33
Glycine	43434313013043
Arginine	383838953210
Glutamic acid	288442420??

TOP 7. Pistachio urbech

RDA per 100 g

Vitamins

Nutrient	% of RDA
B6	13113189283572
B1	758264150451
E	2727275942
B7	2727236731
B5	22221837111
B2	1518143371
B3	91081871
B4 (Choline)	81091742
B9	442741

Minerals

Nutrient	% of RDA
Phosphorus	575757804020
Manganese	526760805224
Iron	51231541278
Copper	414137842512
Magnesium	3849441222620
Potassium	303935452621
Fibers	26403640?25
Zinc	2028204444
Sulfur	13171726?3
Calcium	11111111119
Selenium	443721

Lipids

Nutrient	% of RDA
Linoleic acid (Omega-6)	7110092171?200
Oleic acid (Omega-9)	38484469?53
Palmitic acid (Saturated)	35353554?70
Alpha-linolenic acid (Omega-3)	13181422107

TOP 8. Almond paste

RDA per 100 g

Vitamins

Nutrient	% of RDA
E	1711711713662610
B2	789272168342
B3	23262045181
B1	17191534101
B6	101072241
B4 (Choline)	912122153
B5	9981651
B9	332631

Minerals

Nutrient	% of RDA
Manganese	10012811515310046
Boron	949494188?28
Phosphorus	696969964824
Magnesium	6484752084534
Iron	51231541278
Copper	323229661910
Zinc	3041306677
Fibers	28423842?27
Calcium	272727272722
Potassium	222825321815

Lipids

Nutrient	% of RDA
Oleic acid (Omega-9)	779687138?107
Alpha-linolenic acid (Omega-3)	6971153

TOP 9. Almond flour

RDA per 100 g

Vitamins

Nutrient	% of RDA
E	1711711713662610
B2	789272168342
B3	23262045181
B1	17191534101
B9	1313825135
B7	1313113321
B6	101072241
B4 (Choline)	912122153
B5	9981651

Minerals

Nutrient	% of RDA
Copper	1271271142597638
Manganese	10012811515310046
Boron	949494188?28
Phosphorus	696969964824
Magnesium	6484752084534
Iron	51231541278
Zinc	3041306677
Calcium	272727272722
Fibers	27423742?26
Potassium	222825321815
Selenium	554831

Lipids

Nutrient	% of RDA
Linoleic acid (Omega-6)	7110092171?200
Oleic acid (Omega-9)	617669109?84
Alpha-linolenic acid (Omega-3)	13191523117

Amino acids

Nutrient	% of RDA
Lysine	761071072225327
Isoleucine	711001002085025
Leucine	5780801705320
Arginine	5050501254213
Tryptophan	365050125205
Threonine	19272756??
Tyrosine	11161140207
Methionine	10131328107
Valin	7101021?3
Phenylalanine	5771593

TOP 10. Pistachios

RDA per 100 g

Vitamins

Nutrient	% of RDA
B6	13113189283572
B1	737962145441
B7	57574914271
E	1919194131
B4 (Choline)	1316162874
B9	1313926135
B2	1215112751
K	11151524113
B5	101091751
B3	8971671
C	6772211

Minerals

Nutrient	% of RDA
Copper	1441441302958743
Phosphorus	707070984925
Molybdenum	676760136?6
Manganese	526760805224
Iron	49221439268
Potassium	303935452621
Magnesium	293834932015
Fibers	26403640?25
Zinc	2028204444
GABA	18181890186
Boron	13131327?4
Selenium	1313122372
Calcium	11111111119

Lipids

Nutrient	% of RDA
Linoleic acid (Omega-6)	76108100186?217

Amino acids

Nutrient	% of RDA
Methionine	154205205428154103
Tryptophan	901261263145013
Arginine	5858581464915
Leucine	5881811715420
Valin	567979165?26
Phenylalanine	172323492910
Threonine	10131328??
Isoleucine	4661231

Additional materials

Top nuts and seeds with the highest mineral content

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