best:
sunflower seeds 100g, 23, 29 fat
almonds 100g, 23, 55 fat
soy nuts 1/6 cup, 5, 4 fat
pumpkin seeds 1/4 cup 9, 12 fa
| nuts | protein | fat | carbohydrate | calories |
| Almonds -1oz | 15 | 7 | 12 | 105 |
| Beechnuts - 1 oz | 1.8 | .7 | 3 | 6 |
| Brazil Nuts (8) -1 oz | .1 | 19 | 3.5 | 185 |
| Butternuts - 1 oz | 4.5 | 1.6 | .2 | 20 |
| Cashews (14) - 1 oz | 5.4 | 14. | 10 | 165 |
| Chestnuts (6) - 1 oz | 6.4 | .8 | 13 | 60 |
| Coconut (1) - 1 oz | .8 | 15 | 7 | 160 |
| Filberts (18) - 1 oz | 4.2 | 18 | 4.5 | 180 |
| Ginkgo Nuts (14)-1 oz | 1 | 0 | 6 | 32 |
| Hazelnuts (18)- 1 oz | 4.2 | 18 | 4.5 | 180 |
| Hickory Nuts (30)-1 oz | 1 | 18 | 5 | 190 |
| Litchi Nuts- 1 oz | 1 | 4 | 21 | 90 |
| Macadamias (7) -1 oz | 1 | 21 | 4 | 200 |
| Peanuts (30) - 1 oz | 9 | 14 | 6 | 165 |
| Pecans (25) - 1 oz | 1.6 | 19 | 5 | 195 |
| Pine Nuts - 1 oz | 3.2 | 18.4 | 5 | 176 |
| Pistachios (45)- 1 oz | 1.6 | 14 | 7 | 165 |
| Walnuts (black)-1 oz | 2.7 | 16 | 3 | 175 |
| Walnuts (English)-1 oz | 5.4 | 18 | 5 | 185 |
| Water Chestnut | 1.2 | 6.7 | 6.4 | 97 |
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