Cashews, like the other nuts, have a high energy value – 550 kcal/100 g; they have high contents of copper, manganese, phosphorus, magnesium, iron, zinc, potassium and selenium. Vitamins-wise, the content of vitamin K is very high.
Bleached almonds have high energy value – 570 kcal per 100 grams; they have a high content of fiber (10 g/100 g) and some minerals and vitamins. Manganese and copper are mostly present minerals, but the contents of magnesium, phosphorus, calcium, zinc and potassium are also high. These nuts are rich in vitamin E, but the content of riboflavin – vitamin B2 is substantial, too.
Walnuts have high energy value – 570 kcal/100 g, high content of fiber, copper and manganese, as well as phosphorus, magnesium, zinc and selenium and the highest vitamin content is that of vitamin B6.
Hazelnuts have a high energy value – 630 kcal per 100 grams. They are a rich source of fiber (10 g/100 g) and certain minerals and vitamins. Manganese and copper are the most present minerals in these nuts, but high contents of magnesium, phosphorus, iron and potassium are also found. Vitamin E is the dominant vitamin, with contents of thyamine and vitamin B6 also high.
Raisins have energy value of 300 kcal per 100 grams; they are a rich source of fiber and have high fluoride, copper and potassium contents.
Candied cranberries have a high energy value – 300 kcal per 100 grams. They are a rich source of fiber. Cranberries are rich in manganese, copper and vitamin E.
Manganese is a significant component in the metabolism of carbohydrates, fats and proteins, but it also acts like an element enhancing the brain and nerve function.
Copper plays an important role in the metabolism of proteins and the healing process, but it also enhances the iron absorption.Vitamin E plays the role of an antioxidant in the human body, but it also takes part in the building of red blood cells, regulating the muscle and gland activity.