Iron in Pinon Nuts, roasted (Navajo)

3.5 mg

44% of the RDA for adult men (8 mg) , 20% of the RDA for adult women (18 mg) · UL: 45 mg

Also high in Dietary Fiber > 99% Vitamin E > 98% Magnesium > 96% Full food profile

All tracked nutrients in this food

Nutrient Per 100g Percentile
Macronutrients
Dietary Fiber 43.4 g
> 99%
Carbohydrate 51.1 g
> 77%
Fats
Total Fat 34.1 g
> 94%
of which Saturated Fat 3.2 g
> 65%
Omega-3 (ALA) 0.1 g
> 55%
Vitamins
Vitamin E 11.3 mg
> 98%
Pantothenic Acid (B5) 0.8 mg
> 77%
Thiamine (B1) 0.2 mg
> 75%
Riboflavin (B2) 0.2 mg
> 65%
Minerals
Magnesium 152.0 mg
> 96%
Copper 0.7 mg
> 95%
Manganese 1.7 mg
> 94%
Phosphorus 345.0 mg
> 92%
Potassium 458.0 mg
> 90%
Zinc 2.9 mg
> 73%
Sodium 310.0 mg
> 72%

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
Iron in foods Pinon Nuts, roasted (Navajo) Per 100g · USDA FoodData Central