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Thursday, April 16, 2015

Checking Vitamin, Mineral and Sodium Content of Nuts and Other Foods

My blood pressure has come down dramatically in the last 10 days from simply eliminating  hidden sodium in foods and increasing potassium. How does one calculate sodium in foods? The best way is to become a smart shopper and read the labels on everything you buy. If making a grocery list here is a LINK that might be helpful.

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.

Cashews nutritional information
One ounce of raw, unsalted cashew nuts contains 5.17 grams of protein, 157 calories and 0.94 grams of fiber.
Potassium - 187 mg
Phosphorus - 168 mg
Calcium - 10 mg
Magnesium - 83 mg
Iron - 1.89 mg
Sodium - 3 mg
Manganese - 0.469 mg
Zinc - 1.64 mg
Copper - 0.622 mg
Selenium - 5.6 mcg
Also contains trace amounts of other minerals.
Vitamin C - 0.1 mg
Vitamin B1 (thiamine) - 0.12 mg
Vitamin B2 (riboflavin) - 0.016 mg
Niacin - 0.301 mg
Pantothenic Acid - 0.245 mg
Vitamin B6 - 0.118 mg
Folate - 7 mcg
Vitamin E - 0.26 mg
Vitamin K - 9.7 mcg
Contains some other vitamins in small amounts.

You could do the same thing with this chart on Macadamia nuts.

Macadamias nutritional information
One once (10-12 kernels) of raw macadamia nuts contains 2.24 grams protein, 204 calories and 2.4 grams fiber.
Potassium - 104 mg
Phosphorus - 53 mg
Calcium - 24 mg
Magnesium - 37 mg
Iron - 1.05 mg
Sodium - 1 mg
Manganese - 1.171 mg
Zinc - 0.37 mg
Copper - 0.214 mg
Selenium - 1 mcg
Also contains trace amounts of other minerals.
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?

peanuts nutritional information
One ounce of dry roasted peanuts contains 6.71 grams of protein, 166 calories and 2.3 grams of dietary fiber.
Potassium -187 mg
Phosphorus - 101 mg
Calcium - 15 mg
Magnesium - 50 mg
Iron - 0.64 mg
Sodium - 2 mg
Manganese - 0.591 mg
Zinc - 0.94 mg
Copper - 0.190 mg
Selenium - 2.1 mcg
Also contains trace amounts of other minerals.
Vitamin B1 (thiamine) - 0.124 mg
Vitamin B2 (riboflavin) - 0.028 mg
Niacin - 3.834 mg
Pantothenic Acid - 0.395 mg
Vitamin B6 - 0.073 mg
Folate - 41 mcg
Vitamin E - 1.96 mg
Contains some other vitamins in small amounts.
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,


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