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Nutrient Ranking Tool

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61 Nuts and Seeds Highest in Zinc, Zn

Ranked by a Common Serving Size
11mg Zinc, Zn = 100% DV
  1. Roasted Squash And Pumpkin Seeds (With Shells)
    2.9mg (27% DV) in 1 oz (85 seeds)
    Database: Standard Release (Common) (Source)
  2. Hemp Seeds
    2.8mg (26% DV) in 1oz
    Database: Standard Release (Common) (Source)
  3. Dried Pumpkin And Squash Seeds
    2.2mg (20% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  4. Roasted Squash And Pumpkin Seeds (Unsalted)
    2.2mg (20% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  5. Roasted Squash And Pumpkin Seeds (Salted)
    2.2mg (20% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  6. Sesame Seeds (Toasted)
    2mg (18% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  7. Pine Nuts (Dried)
    1.8mg (17% DV) in 1 oz (167 kernels)
    Database: Standard Release (Common) (Source)
  8. Shredded Coconut Meat
    1.7mg (15% DV) in 1 cup, shredded
    Database: Standard Release (Common) (Source)
  9. Dry-Roasted Cashews
    1.6mg (14% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  10. Cashews (Raw)
    1.6mg (15% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  11. Dry Roasted Sunflower Seeds
    1.5mg (14% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  12. Oil Roasted Cashews
    1.5mg (14% DV) in 1 oz (18 kernels)
    Database: Standard Release (Common) (Source)
  13. Cashew Butter
    1.5mg (13% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  14. Dry Roasted Sunflower Seeds (With Salt)
    1.5mg (14% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  15. Safflower Seeds
    1.4mg (13% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  16. Dried Sunflower Seeds
    1.4mg (13% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  17. Dry Roasted Pecans
    1.4mg (13% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  18. Chia Seeds
    1.3mg (12% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  19. Coconut Milk
    1.3mg (12% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  20. Raw Sesame Butter (Tahini)
    1.3mg (12% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  21. Pecans
    1.3mg (12% DV) in 1 oz (19 halves)
    Database: Standard Release (Common) (Source)
  22. Brazilnuts
    1.2mg (10% DV) in 1 oz (6 kernels)
    Database: Standard Release (Common) (Source)
  23. Dry-Roasted Mixed Nuts (Salted)
    1.2mg (10% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  24. Dried Pine Nuts
    1.2mg (11% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  25. Dried Hickorynuts
    1.2mg (11% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  26. Flax Seeds
    1.2mg (11% DV) in 1oz
    Database: Standard Release (Common) (Source)
  27. Black Walnuts (Dried)
    1mg (9% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  28. Almonds
    0.9mg (8% DV) in 1 oz (23 whole kernels)
    Database: Standard Release (Common) (Source)
  29. Butternuts (Dried)
    0.9mg (8% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  30. Dry Roasted Almonds
    0.9mg (9% DV) in 1 oz (22 whole kernels)
    Database: Standard Release (Common) (Source)
  31. Walnuts
    0.9mg (8% DV) in 1 oz (14 halves)
    Database: Standard Release (Common) (Source)
  32. Dried Pilinuts
    0.8mg (8% DV) in 1 oz (15 kernels)
    Database: Standard Release (Common) (Source)
  33. Dry Roasted Peanuts
    0.8mg (7% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  34. Hazelnuts
    0.7mg (6% DV) in 1 oz (21 whole kernels)
    Database: Standard Release (Common) (Source)
  35. Dry Roasted Hazelnuts
    0.7mg (6% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  36. Dried Japanese Chestnuts
    0.7mg (7% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  37. Dry Roasted Pistachio Nuts
    0.7mg (6% DV) in 1 oz (49 kernels)
    Database: Standard Release (Common) (Source)
  38. Sesame Butter (Tahini)
    0.7mg (6% DV) in 1 tbsp
    Database: Standard Release (Common) (Source)
  39. Dried Coconut
    0.6mg (5% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  40. Dried Coconut (Unsweetened)
    0.6mg (5% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  41. Pistachio Nuts
    0.6mg (6% DV) in 1 oz (49 kernels)
    Database: Standard Release (Common) (Source)
  42. Almond Butter
    0.5mg (5% DV) in 1 tbsp
    Database: Standard Release (Common) (Source)
  43. Roasted Chestnuts
    0.5mg (4% DV) in 10 kernels
    Database: Standard Release (Common) (Source)
  44. Almond Paste
    0.4mg (4% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  45. Dried Chinese Chestnuts
    0.4mg (4% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  46. Macadamia Nuts
    0.4mg (3% DV) in 1 oz (10-12 kernels)
    Database: Standard Release (Common) (Source)
  47. Dry Roasted Macadamia Nuts
    0.4mg (3% DV) in 1 oz (10-12 kernels)
    Database: Standard Release (Common) (Source)
  48. Roasted Chinese Chestnuts
    0.3mg (2% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  49. Dried Lotus Seeds
    0.3mg (3% DV) in 1 oz (42 medium seeds)
    Database: Standard Release (Common) (Source)
  50. Acorns (Dried)
    0.2mg (2% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  51. Breadfruit Nuts (Seeds)
    0.2mg (2% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  52. Chinese Chestnuts
    0.2mg (2% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  53. Boiled Chinese Chestnuts
    0.2mg (2% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  54. Coconut Water
    0.2mg (2% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  55. Dried Ginkgo Nuts
    0.2mg (2% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  56. Chestnuts
    0.1mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  57. Ginko Nuts
    0.1mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  58. Boiled Japanese Chestnuts
    0.1mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  59. Lotus Seeds
    0.1mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  60. Dried Beechnuts
    0.1mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  61. Boiled Chestnuts
    0.1mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
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