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	Carbohydrates	Vitamins	Fiber	Minerals	Benefit
Almonds	2	4	4	4	Rich in vitamin E, supporting skin health. High in monounsaturated fats and a good source of protein. Good source of magnesium and fiber.
Pine Nuts	3	4	4	4	Source of vitamins B and E for metabolism and skin health. Contain essential fatty acids and good source of protein. Good source of magnesium and fiber.
Walnuts	2	4	4	4	Rich in omega-3 fatty acids for heart and brain health. High in antioxidants, promoting overall well-being. Good source of protein and fiber.
Macadamia Nuts	2	4	4	4	Offer essential vitamins and minerals for overall health. Rich in monounsaturated fats, beneficial for heart health. Good source of protein and fiber.
Hazelnuts	3	4	3	4	Rich in monounsaturated fats and contain essential vitamins and minerals. Source of antioxidants, promoting overall well-being. Provide protein and fiber for muscle health and digestive regularity.
Cashews	4	4	3	4	Excellent source of copper and a good source of other essential nutrients. High in heart-healthy monounsaturated and polyunsaturated fats. A good source of magnesium, protein and fiber.
Peanuts	4	4	5	4	High in biotin for healthy skin and hair. Rich in monounsaturated fats, supporting heart health. Good source of protein, important for muscle repair and maintenance.
Pumpkin Seeds	3	4	4	4	Good source of: Iron, phosphorus, manganese, and vitamin E. High in heart-healthy fats. Good source of protein and fiber.
Sunflower Seeds	3	4	4	4	Contain vitamin E for skin health and antioxidants. Primarily polyunsaturated fats, beneficial for heart health. Provide plant-based protein and fiber.
Chia Seeds	2	4	5	4	Rich in fiber for digestive health and satiety. High in omega-3 fatty acids for heart and brain health. Contains vitamins, minerals for overall well-being.
Flaxseeds	2	4	5	4	High in fiber and a good source of several essential minerals, vitamins. Rich in omega-3 fatty acids for heart and brain health. Contain lignans with antioxidant properties.
Hemp seeds	2	4	4	4	Good source of: Vitamin E, phosphorus, magnesium, potassium, and zinc. Rich in omega-3, 6 fatty acids, beneficial for heart health and brain function. Rich in essential amino acids for muscle repair and growth.
Pistachios	3	4	4	4	Rich in antioxidants, promoting heart health and reducing inflammation. High in unsaturated fats, supporting overall cardiovascular health. A good source of protein and fiber, aiding in muscle repair and digestion.
Pecans	2	4	4	4	Rich in antioxidants, copper and manganese. High in monounsaturated fats, promoting cardiovascular function. A good source of fiber, thiamin and zinc.

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