Lets say you are going to buy a can of unsalted nuts while shopping today, and you would also like to investigate the mineral and vitamin content. Let's look at cashews for instance.
One ounce of raw, unsalted cashew nuts contains 5.17 grams of protein, 157 calories and 0.94 grams of fiber.
You could do the same thing with this chart on Macadamia nuts.
One once (10-12 kernels) of raw macadamia nuts contains 2.24 grams protein, 204 calories and 2.4 grams fiber.
Vitamin C - 0.3 mg
Vitamin B1 (thiamine) - 0.339 mg
Vitamin B2 (riboflavin) - 0.046 mg
Niacin - 0.701 mg
Pantothenic Acid - 0.215 mg
Vitamin B6 - 0.078 mg
Folate - 3 mcg
Vitamin E - 0.15 mg
Contains some other vitamins in small amounts.
Do you like peanuts?
One ounce of dry roasted peanuts contains 6.71 grams of protein, 166 calories and 2.3 grams of dietary fiber.
The LINK below provides you with a simple tool at a glance to help make you a better shopper. It includes a variety of NUTS and GRAINS and i think you will find it useful. I didn't realize until recently how much sodium if hidden in most processed foods including the snack nut isle and especially salted and flavored nuts of all kinds. The same applies to canned soups, however I still allow small cans of tomato soup as the sodium is somewhat offset by the higher potassium levels of tomatoes.
You are better off making your own soups and buying raw nuts in the bulk. many stores like Wegmans, Tops and others carry them.
Enjoy and God Bless,