Nuts and seeds are a fantastic source of nutrients.  Much information warns people to limit the intake of nuts and seeds because of total calories, but there are few ways that pack as much of a nutrient punch as nuts.  Almonds offer 10%+ of 15 micro-nutrients plus traces of many others which is why Almonds make it into the list of foods from which I attempt to get at least 5 servings a day.

A 3000 IU 1.40 0.05%
C 90 mg 0.00 0.00%
D 800 IU
E 22 IU 35.90 163.18%
K 120 mcg 0.00 0.00%
B1 (Thiamin) 1.2 mg 0.10 8.33%
B2 (Roboflavin) 1.3 mg 1.20 92.31%
B3 (Niacin) 16 mg 5.30 33.13%
B6 (Pryidoxamine) 1.7 mg 0.20 11.76%
B7 (biotin) 30 mcg 14.72 49.07%
B9 (folate) 1000 mcg 45.50 4.55%
B12 2.4 mcg 0.00 0.00%
B5 (Pantothetic Acid) 5 mg 0.30 6.00%
Choline 550 mcg 71.90 13.07%
Betaine 1000 mg 0.00 0.00%
Calcium 1200 mcg 367.00 30.58%
Iron 9 mg 6.20 68.89%
Magnesium 420 mg 395.00 94.05%
phosphorus 700 mg 675.00 96.43%
Potassium 4700 mg 1,029.00 21.89%
Zinc 11 mg 4.90 44.55%
Chromium 35 mcg 0.00 0.00%
Copper 900 mcg 160.00 17.78%
Floride 4 mg 0.00 0.00%
Iodine 150 mcg 0.46 0.31%
Manganese 2.3 mg 3.80 165.22%
Selenium 55 mcg 0.57 1.04%
molybdenum 45 mcg 6.78 15.07%
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