Awọn akoonu
| eso | Kalori (kcal) | amuaradagba (giramu) | fats (giramu) | Awọn carbohydrates (giramu) |
| peanuts | 552 | 26.3 | 45.2 | 9.9 |
| Brazil eso | 656 | 14.3 | 66.4 | 12.3 |
| Wolinoti | 656 | 16.2 | 60.8 | 11.1 |
| Acorns, gbẹ | 509 | 8.1 | 31.4 | 53.6 |
| Awọn Pine Pine | 875 | 13.7 | 68.4 | 13.1 |
| Awọn Cashews | 600 | 18.5 | 48.5 | 22.5 |
| Agbon (ti ko nira) | 354 | 3.3 | 33.5 | 15.2 |
| Sesame | 565 | 19.4 | 48.7 | 12.2 |
| almonds | 609 | 18.6 | 53.7 | 13 |
| Pecans | 691 | 9.2 | 72 | 13.9 |
| Awọn irugbin sunflower (awọn irugbin sunflower) | 601 | 20.7 | 52.9 | 10.5 |
| pistachios | 560 | 20.2 | 45.3 | 27.2 |
| Awọn ọmọ wẹwẹ | 653 | 13 | 62.6 | 9.3 |
Ninu awọn tabili atẹle, awọn iye ti a ṣe afihan ti o kọja iwọn oṣuwọn ojoojumọ ni Vitamin (nkan ti o wa ni erupe ile). Ti o wa ni abẹ ṣe afihan awọn iye ti o wa lati 50% si 100% ti iye ojoojumọ ti Vitamin (nkan ti o wa ni erupe ile).
Awọn nkan ti o wa ni erupe ile ninu awọn eso:
| eso | potasiomu | kalisiomu | Iṣuu magnẹsia | Irawọ owurọ | soda | Iron |
| peanuts | 658 miligiramu | 76 miligiramu | 182 miligiramu | 350 miligiramu | 23 miligiramu | 5 µg |
| Brazil eso | 659 miligiramu | 160 miligiramu | 376 miligiramu | 725 miligiramu | 3 miligiramu | 2.4 mcg |
| Wolinoti | 474 miligiramu | 89 miligiramu | 120 miligiramu | 332 miligiramu | 7 miligiramu | 2 miligiramu |
| Acorns, gbẹ | 709 miligiramu | 54 miligiramu | 82 miligiramu | 103 miligiramu | 0 miligiramu | 1 µg |
| Awọn Pine Pine | 597 miligiramu | 16 miligiramu | 251 miligiramu | 575 miligiramu | 2 miligiramu | 5.5 mcg |
| Awọn Cashews | 553 miligiramu | 47 miligiramu | 270 miligiramu | 206 miligiramu | 16 miligiramu | 3.8 iwon |
| Agbon (ti ko nira) | 356 miligiramu | 14 miligiramu | 32 miligiramu | 113 miligiramu | 20 miligiramu | 2.4 mcg |
| Sesame | 497 miligiramu | 720 miligiramu | 75 miligiramu | |||
| almonds | 748 miligiramu | 273 miligiramu | 234 miligiramu | 473 miligiramu | 10 miligiramu | 4.2 mcg |
| Pecans | 410 miligiramu | 70 miligiramu | 121 miligiramu | 277 miligiramu | 0 miligiramu | 2.5 mcg |
| Awọn irugbin sunflower (awọn irugbin sunflower) | 647 miligiramu | 367 miligiramu | 317 miligiramu | 530 miligiramu | 160 miligiramu | 6.1 µg |
| pistachios | 1025 miligiramu | 105 miligiramu | 121 miligiramu | 490 miligiramu | 1 miligiramu | 3.9 mcg |
| Awọn ọmọ wẹwẹ | 445 miligiramu | 188 miligiramu | 160 miligiramu | 310 miligiramu | 3 miligiramu | 4.7 mcg |
Awọn akoonu ti awọn vitamin ninu awọn eso:
| eso | Vitamin A | Vitamin B1 | Vitamin B2 | Vitamin C | Vitamin E | Awọn vitamin PP |
| peanuts | 0 mcg | 0.74 miligiramu | 0.11 miligiramu | 5.3 miligiramu | 18.9 miligiramu | |
| Brazil eso | 0 mcg | 0.62 miligiramu | 0.04 miligiramu | 1 miligiramu | 5.7 miligiramu | 0.3 miligiramu |
| Wolinoti | 8 mcg | 0.39 miligiramu | 0.12 miligiramu | 5.8 miligiramu | 2.6 miligiramu | 4.8 miligiramu |
| Acorns, gbẹ | 0 mcg | 0.15 miligiramu | 0.15 miligiramu | 0 miligiramu | 0 miligiramu | 2.4 miligiramu |
| Awọn Pine Pine | 0 mcg | 0.4 miligiramu | 0.2 miligiramu | 0.8 miligiramu | 9.3 miligiramu | 4.4 miligiramu |
| Awọn Cashews | 0 mcg | 0.5 miligiramu | 0.22 miligiramu | 0 miligiramu | 5.7 miligiramu | 6.9 miligiramu |
| Agbon (ti ko nira) | 0 mcg | 0.07 miligiramu | 0.02 miligiramu | 3.3 miligiramu | 0.2 miligiramu | 0.5 miligiramu |
| Sesame | 0 mcg | 1.27 miligiramu | 0.36 miligiramu | 0 miligiramu | 2.3 miligiramu | 11.1 miligiramu |
| almonds | 3 miligiramu | 0.25 miligiramu | 0.65 miligiramu | 1.5 miligiramu | 6.2 miligiramu | |
| Pecans | 3 miligiramu | 0.66 miligiramu | 0.13 miligiramu | 1.1 miligiramu | 1.4 miligiramu | 1.2 miligiramu |
| Awọn irugbin sunflower (awọn irugbin sunflower) | 5 µg | 0.18 miligiramu | 0 miligiramu | 15.7 miligiramu | ||
| pistachios | 26 mcg | 0.87 miligiramu | 0.16 miligiramu | 4 miligiramu | 2.8 miligiramu | 1.3 miligiramu |
| Awọn ọmọ wẹwẹ | 7 mcg | 0.46 miligiramu | 0.15 miligiramu | 0 miligiramu | 4.7 miligiramu |
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ipari
Nitorinaa, iwulo ti ọja kan da lori ipin rẹ ati iwulo rẹ fun awọn afikun awọn eroja ati awọn paati. Ni ibere ki o ma padanu ninu aye ailopin ti sisami aami, maṣe gbagbe pe ounjẹ wa yẹ ki o da lori awọn ounjẹ titun ati ti ko ni ilana gẹgẹbi awọn ẹfọ, awọn eso, ewebẹ, eso-alikama, awọn irugbin-ẹfọ, ti akopọ eyiti ko nilo lati jẹ kẹkọọ. Nitorinaa kan ṣafikun ounjẹ titun diẹ si ounjẹ rẹ.