✦ Complementary nutrient variety
✦ Vitamin E, selenium, ALA, manganese
✦ Convenient single-serving format
✦ Broadest micronutrient coverage
Mixed nuts are a combination of different nut varieties (typically peanuts, cashews, almonds, hazelnuts, Brazil nuts, and walnuts) providing a broad range of complementary nutrients in a single handful. No single nut is best — variety matters, and a mixed nut selection covers vitamin E, selenium, ALA omega-3, manganese, copper, magnesium, and zinc across different nuts.
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Preparation note
Choose unsalted, unflavoured mixed nuts for regular snacking; 30g per day is consistent with cardiovascular benefit research. Check that the mix includes walnuts (ALA) and Brazil nuts (selenium) for maximum diversity.
Sources:
CoFID 2021
Where Nuts, mixed Stands Out
Macronutrients per 100g
2,407
kJ
Energy
23.8
g
Protein
11.6
g
Carbs
6.20
g
Fibre
49.1
g
Fat
5.60
g
Sugars
7.72
g
Saturates
0.01
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 696 mg | 35% | |
| Phosphorus | 452 mg | 65% | |
| Magnesium | 222 mg | 59% | |
| Calcium | 94.0 mg | 12% | |
| Folate | 93.0 µg | 47% | |
| Vitamin E (alpha-TE) | 12.8 mg | 107% | |
| Niacin (B3) | 10.0 mg | 63% | |
| Chloride | 10.0 mg | 1% | |
| Selenium | 5.00 µg | 9% | |
| Zinc | 3.50 mg | 35% | |
| Iron | 2.93 mg | 21% | |
| Manganese | 2.20 mg | 110% | |
| Pantothenic Acid (B5) | 2.07 mg | 35% | |
| Copper | 1.12 mg | 112% | |
| Thiamin (B1) | 0.890 mg | 81% | |
| Vitamin B6 | 0.510 mg | 36% | |
| Riboflavin (B2) | 0.220 mg | 16% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RAE) | 0.000 µg | 0% | |
| Iodine | 16.0 µg | 11% | |
| Monounsaturated fat | 27.3 g | — | |
| Polyunsaturated fat (PUFA) | 11.8 g | — | |
| Trans fat | 0.000 g | — | |
| Sucrose | 5.60 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Fructose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 66.1 µg | 132% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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