Iron in Nuts, formulated, wheat-based, all flavors except macadamia, without salt

2.6 mg

33% of the RDA for adult men (8 mg) , 14% of the RDA for adult women (18 mg) · UL: 45 mg

Also high in Manganese > 99% Total Fat > 98% Phosphorus > 93% Full food profile

All tracked nutrients in this food

Nutrient Per 100g Percentile
Macronutrients
Dietary Fiber 5.2 g
> 81%
Carbohydrate 20.8 g
> 58%
Protein 13.1 g
> 58%
Fats
Total Fat 62.3 g
> 98%
of which Saturated Fat 9.4 g
> 90%
Vitamins
Folate 125.0 µg
> 90%
Thiamine (B1) 0.4 mg
> 86%
Riboflavin (B2) 0.3 mg
> 81%
Vitamin B6 0.3 mg
> 71%
Niacin (B3) 4.4 mg
> 51%
Minerals
Manganese 6.9 mg
> 99%
Phosphorus 366.0 mg
> 93%
Magnesium 59.0 mg
> 87%
Copper 0.2 mg
> 77%
Zinc 3.0 mg
> 74%
Potassium 320.0 mg
> 69%
Sodium 91.0 mg
> 56%
Calcium 22.0 mg
> 52%
Amino Acids
Tryptophan 0.2 g
> 52%

Top sources of Iron

Spices, thyme, dried 123.6 mg Spices, basil, dried 89.8 mg Spearmint, dried 87.5 mg Spices, marjoram, dried 82.7 mg Whale, beluga, meat, dried (Alaska Native) 72.3 mg Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 67.7 mg Babyfood, cereal, oatmeal, with honey, dry 67.2 mg Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry 66.4 mg Spices, cumin seed 66.4 mg Babyfood, cereal, oatmeal, dry fortified 64.1 mg
See full Iron rankings Nuts & Seeds rankings
Iron in foods Nuts, formulated, wheat-based, all flavors except macadamia, without salt Per 100g · USDA FoodData Central