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Dried Fruit
Dried apricots130g serving size
313 calories
1g fat
81g carbohydrate
9g fibre ; 69g sugars; 4g protein
94%vitamin A, 2% vitamin C; 7% calcium; 19% iron
in 30g 1mg protein, 1.3mg iron
Dried Figs
Dried Raisins
Seeds and Nuts
Sunflower seeds30g serving
6.5 mg protein; 2mg iron
Almonds
30g serving
6mg protein; 1mg iron
Cashews
30g serving
5mg protein; 1.5mg iron
Peanuts
30g serving
7.5mg protein; 0.5mg iron
Wakame
The seaweed you often find in your miso soup, is extremely nutritious.Average values per 100 g:
Proteins: 22,7%, Fats: 1,5%, Carbohydrates: 46,8%, Fibre: 35,3%, Potassium: 6810 mg, Calcium: 1380 mg, Magnesium: 680 mg, Phosphorous: 235 mg, Iron: 20 mg, Iodine: 22,6 mg, Vitamin A.: 0,04 mg, Vitamin B12: 0,36 mg, Vitamin C: 5,29 m
http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl
can be eaten in dried form, or re-hydrate and eat it in a soup or salad.
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