Brazil nuts are very nutritious and energy dense.

A 1-ounce (28-gram) serving of Brazil nuts contains the following nutrients:

• Calories: 187

• Protein: 4.1 grams

• Fat: 19 grams

• Carbs: 3.3 grams

• Fiber: 2.1 grams

• Selenium: 989% daily value (DV)

• Copper: 55% DV

• Magnesium: 25% DV

• Phosphorus: 16% DV

• Manganese: 15% DV

• Zinc: 10% DV

• Thiamine: 15% DV

• Vitamin E: 11% DV

Site Source:

 https://www.healthline.com/nutrition/brazil-nuts-benefits

Chickpeas boast an impressive nutritional profile.

They contain a moderate number of calories, providing 269 per cup (164 grams). Approximately 67% of these calories come from carbs, while the rest comes from protein and fat.

Chickpeas also provide a variety of vitamins and minerals, as well as a decent amount of fiber and protein. A 1-cup (164-gram) serving of cooked chickpeas offers:

• Calories: 269

• Protein: 14.5 grams

• Fat: 4 grams

• Carbs: 45 grams

• Fiber: 12.5 grams

• Manganese: 74% of the Daily Value (DV)

• Folate (vitamin B9): 71% of the DV

• Copper: 64% of the DV

• Iron: 26% of the DV

• Zinc: 23% of the DV

• Phosphorus: 22% of the DV

• Magnesium: 19% of the DV

• Thiamine: 16% of the DV

• Vitamin B6: 13% of the DV

• Selenium: 11% of the DV

• Potassium: 10% of the DV

Site Source:

https://www.healthline.com/nutrition/chickpeas-nutrition-benefits

Mung beans are rich in vitamins and minerals.

One cup (7 ounces or 202 grams) of boiled mung beans contains:

• Calories: 212

• Fat: 0.8 grams

• Protein: 14.2 grams

• Carbs: 38.7 grams

• Fiber: 15.4 grams

• Folate (B9): 80% of the Reference Daily Intake (RDI)

• Manganese: 30% of the RDI

• Magnesium: 24% of the RDI

• Vitamin B1: 22% of the RDI

• Phosphorus: 20% of the RDI

• Iron: 16% of the RDI

• Copper: 16% of the RDI

• Potassium: 15% of the RDI

• Zinc: 11% of the RDI

• Vitamins B2, B3, B5, B6 and selenium

Site Source:

https://www.healthline.com/nutrition/mung-beans

Beets boast an impressive nutritional profile.

They’re low in calories yet high in valuable vitamins and minerals. In fact, they contain a bit of almost all of the vitamins and minerals your body needs.

Here’s an overview of the nutrients found in a 3.5-ounce (100-gram) serving of boiled beetroot:

• Calories: 44

• Protein: 1.7 grams

• Fat: 0.2 grams

• Carbs: 10 grams

• Fiber: 2 grams

• Folate: 20% of the Daily Value (DV)

• Manganese: 14% of the DV

• Copper: 8% of the DV

• Potassium: 7% of the DV

• Magnesium: 6% of the DV

• Vitamin C: 4% of the DV

• Vitamin B6: 4% of the DV

• Iron: 4% of the DV

Site Source:

https://www.healthline.com/nutrition/benefits-of-beets

Hazelnuts have a great nutrient profile. Although they are high in calories, they are loaded with nutrients and healthy fats.

One ounce (28 grams, or about 20 whole kernels) of hazelnuts contains:

• Calories: 176

• Total fat: 17 grams

• Protein: 4.2 grams

• Carbs: 4.7 grams

• Fiber: 2.7 grams

• Vitamin E: 21% of the RDI

• Thiamin: 12% of the RDI

• Magnesium: 12% of the RDI

• Copper: 24% of the RDI

• Manganese: 87% of the RDI

Site Source:

https://www.healthline.com/nutrition/hazelnut-benefits

White mushrooms are low in calories but pack plenty of nutrients.

One cup (96 grams) of whole white mushrooms provides:

• Calories: 21

• Carbs: 3 grams

• Fiber: 1 gram

• Protein: 3 grams

• Fat: 0 grams

• Vitamin D: 33% of the Daily Value (DV)

• Selenium: 16% of the DV

• Phosphorus: 12% of the DV

• Folate: 4% of the DV

Site Source:

https://www.healthline.com/nutrition/white-mushroom-nutrition

Okra boasts an impressive nutrient profile.

One cup (100 grams) of raw okra contains:

• Calories: 33

• Carbs: 7 grams

• Protein: 2 grams

• Fat: 0 grams

• Fiber: 3 grams

• Magnesium: 14% of the Daily Value (DV)

• Folate: 15% of the DV

• Vitamin A: 14% of the DV

• Vitamin C: 26% of the DV

• Vitamin K: 26% of the DV

• Vitamin B6: 14% of the DV

Okra is an excellent source of vitamins C and K1.

Site Source:

https://www.healthline.com/nutrition/okra-health-benefits

Hemp seeds are loaded with nutrients. A 3-tablespoon portion provides the following:

• Calories: 166 calories

• Fat: 14.6 grams

• Sodium: 1.5 milligrams

• Carbohydrates: 2.6 grams

• Fiber: 1.2 grams

• Protein: 9.48 grams

Hemp seeds are also packed with key vitamins and minerals, including 100% of the daily value (DV) for manganese. Manganese is a nutrient needed to maintain strong bones and produce collagen for healthy skin and joints.5

With that portion of hemp seeds, you'll also take in 25% of the DV for zinc, which supports immune function, and 10%-25% of the recommended intake for key energy-supporting B vitamins. Hemp seeds are also rich in a variety of antioxidants and protective bio-active compounds. Hemp seeds are also high in magnesium, potassium, and calcium.

Site Source:

https://www.healthline.com/nutrition/6-health-benefits-of-hemp-seeds

 Almonds boast an impressive nutrient profile. A 1-ounce (oz), or 28-gram (g), serving of almonds contains:

• Fiber: 3.5 g

• Protein: 6 g

• Fat: 14 g (9 of which are monounsaturated)

• Vitamin E: 48% of the daily value (DV)

• Manganese: 27% of the DV

• Magnesium: 18% of the DV

• a decent amount of copper, vitamin B2 (riboflavin), and phosphorus

This is all from a small handful of almonds, which has 164 calories and 6 grams of carbohydrates, which includes 3.5 grams of fiber.

It is important to note that your body does not absorb about 6% of the fats in almonds because this fat is inaccessible to digestive enzymes (3Trusted Source).

Almonds are also high in phytic acid, a substance that binds certain minerals and prevents them from being absorbed by the body.

While phytic acid is generally considered a healthy antioxidant, it also slightly reduces the amount of iron, zinc, and calcium your body absorbs from almonds.

Site Source:

https://www.healthline.com/nutrition/9-proven-benefits-of-almonds