VITAMINS AND MINERALS, MADE SIMPLE

Vitamins and minerals,
one food at a time

How much vitamin C is in a kiwi? How much magnesium is in a handful of almonds? Compare 40 foods —fruit, nuts and seeds— by 100 g or per serving, and see what you actually eat.

See the 40 foods What does each nutrient do?

40 foods
13 vitamins
6 minerals

Last updated 23 October 2026 · By Gabito Geody

Data

The complete table

All 40 foods and 15 nutrients in one place. Values are per 100 g of edible portion; the second table shows the same values for one serving (one piece of fruit or a 30 g handful).

Per 100 g of edible portion

Vitamins and minerals in 40 foods per 100 grams
Food	Cmg	Aµg	Emg	Kµg	B9µg	B6mg	B1mg	B2mg	B3mg	Potas.mg	Mgmg	Camg	Femg	Znmg	Seµg
OrangeFruit · 130 g	53.2	11	0.18	—	30	0.06	0.087	0.04	0.282	181	10	40	0.1	0.07	0.5
MandarinFruit · 70 g	26.7	34	0.2	—	16	0.078	0.058	0.036	0.376	166	12	37	0.15	0.07	0.1
LemonFruit · 60 g	53	1	0.15	—	11	0.08	0.04	0.02	0.1	138	8	26	0.6	0.06	0.4
StrawberryFruit · 12 g	58.8	1	0.29	2.2	24	0.047	0.024	0.022	0.386	153	13	16	0.41	0.14	0.4
KiwiFruit · 75 g	92.7	4	1.46	40.3	25	0.063	0.027	0.025	0.341	312	17	34	0.31	0.14	0.2
BananaFruit · 118 g	8.7	3	0.1	0.5	20	0.367	0.031	0.073	0.665	358	27	5	0.26	0.15	1
AppleFruit · 182 g	4.6	3	0.18	2.2	3	0.041	0.017	0.026	0.091	107	5	6	0.12	0.04	—
PearFruit · 178 g	4.3	1	0.12	4.4	7	0.029	0.012	0.026	0.161	116	7	9	0.18	0.1	0.1
WatermelonFruit · 280 g	8.1	28	0.05	0.1	3	0.045	0.033	0.021	0.178	112	10	7	0.24	0.1	0.4
MelonFruit · 160 g	36.7	169	0.05	2.5	21	0.072	0.041	0.019	0.734	267	12	9	0.21	0.18	0.4
GrapesFruit · 5 g	3.2	3	0.19	14.6	2	0.086	0.069	0.07	0.188	191	7	10	0.36	0.07	0.1
PineappleFruit · 84 g	47.8	3	0.02	0.7	18	0.112	0.079	0.032	0.5	109	12	13	0.29	0.12	0.1
MangoFruit · 165 g	36.4	54	0.9	4.2	43	0.119	0.028	0.038	0.669	168	10	11	0.16	0.09	0.6
PeachFruit · 150 g	6.6	16	0.73	2.6	4	0.025	0.024	0.031	0.806	190	9	6	0.25	0.17	0.1
CherryFruit · 8 g	7	3	0.07	2.1	4	0.049	0.027	0.033	0.154	222	11	13	0.36	0.07	—
BlueberriesFruit · 1.5 g	9.7	3	0.57	19.3	6	0.052	0.037	0.041	0.418	77	6	6	0.28	0.16	0.1
AvocadoFruit · 150 g	10	7	2.07	21	81	0.257	0.067	0.13	1.738	485	29	12	0.55	0.64	0.4
TomatoFruit · 123 g	13.7	42	0.54	7.9	15	0.08	0.037	0.019	0.594	237	11	10	0.27	0.17	—
PomegranateFruit · 70 g	10.2	—	0.6	16.4	38	0.075	0.067	0.053	0.293	236	12	10	0.3	0.35	0.5
FigFruit · 50 g	2	7	0.11	4.7	6	0.113	0.06	0.05	0.4	232	17	35	0.37	0.15	0.2
RaspberryFruit · 4 g	26.2	2	0.87	7.8	21	0.055	0.032	0.038	0.598	151	22	25	0.69	0.42	0.2
BlackberryFruit · 6 g	21	11	1.17	19.8	25	0.03	0.02	0.026	0.646	162	20	29	0.62	0.53	0.4
PapayaFruit · 150 g	60.9	47	0.3	2.6	37	0.038	0.023	0.027	0.357	182	21	20	0.25	0.08	0.6
NectarineFruit · 142 g	5.4	17	0.77	2.2	5	0.025	0.034	0.031	1.125	201	9	6	0.28	0.17	—
PlumFruit · 66 g	9.5	17	0.26	6.4	5	0.029	0.028	0.026	0.417	157	7	6	0.17	0.1	—
ApricotFruit · 35 g	10	96	0.89	3.3	9	0.054	0.03	0.04	0.6	259	10	13	0.39	0.2	0.1
PersimmonFruit · 168 g	7.5	81	0.73	2.6	8	0.1	0.03	0.02	0.1	161	9	8	0.15	0.11	0.6
CherimoyaFruit · 150 g	12.6	—	0.27	—	23	0.257	0.101	0.131	0.644	287	17	10	0.27	0.16	—
GrapefruitFruit · 123 g	31.2	58	0.13	—	13	0.053	0.043	0.031	0.204	135	9	22	0.08	0.07	0.1
GuavaFruit · 55 g	228.3	31	0.73	2.6	49	0.11	0.067	0.04	1.084	417	22	18	0.26	0.23	0.6
AlmondNut or seed · 30 g	—	—	25.6	—	44	0.14	0.21	1.14	3.6	733	270	269	3.7	3.1	4.1
WalnutNut or seed · 30 g	1.3	1	0.7	2.7	98	0.54	0.34	0.15	1.1	441	158	98	2.9	3.1	4.9
HazelnutNut or seed · 30 g	6.3	1	15	14.2	113	0.56	0.64	0.11	1.8	680	163	114	4.7	2.45	2.4
PistachioNut or seed · 30 g	5.6	26	2.9	13.2	51	1.7	0.87	0.16	1.3	1,025	121	105	3.9	2.2	7
CashewNut or seed · 30 g	0.5	—	0.9	34.1	25	0.42	0.42	0.06	1.1	660	292	37	6.7	5.8	19.9
Brazil nutNut or seed · 30 g	0.7	—	5.7	—	22	0.1	0.62	0.04	0.3	659	376	160	2.4	4.1	1,917
PeanutNut or seed · 30 g	—	—	8.3	—	240	0.35	0.64	0.14	12.1	705	168	92	4.6	3.3	7.2
Sunflower seedsNut or seed · 30 g	1.4	3	35	2.7	227	1.35	1.5	0.36	8.3	645	325	78	5.2	5	53
Pumpkin seedsNut or seed · 30 g	1.9	1	2.2	7.3	58	0.14	0.27	0.15	4.9	809	592	46	8.8	7.8	9.4
ChestnutNut or seed · 30 g	40.2	1	0.5	—	58	0.35	0.14	0.16	1.2	484	30	19	0.9	0.5	0.6

Per serving (one piece or a 30 g handful)

Vitamins and minerals in 40 foods per serving
Food	Cmg	Aµg	Emg	Kµg	B9µg	B6mg	B1mg	B2mg	B3mg	Potas.mg	Mgmg	Camg	Femg	Znmg	Seµg
OrangeFruit · 130 g	69.16	14.3	0.234	—	39	0.078	0.113	0.052	0.367	235.3	13	52	0.13	0.091	0.65
MandarinFruit · 70 g	18.69	23.8	0.14	—	11.2	0.055	0.041	0.025	0.263	116.2	8.4	25.9	0.105	0.049	0.07
LemonFruit · 60 g	31.8	0.6	0.09	—	6.6	0.048	0.024	0.012	0.06	82.8	4.8	15.6	0.36	0.036	0.24
StrawberryFruit · 12 g	7.056	0.12	0.035	0.264	2.88	0.006	0.003	0.003	0.046	18.36	1.56	1.92	0.049	0.017	0.048
KiwiFruit · 75 g	69.525	3	1.095	30.225	18.75	0.047	0.02	0.019	0.256	234	12.75	25.5	0.232	0.105	0.15
BananaFruit · 118 g	10.266	3.54	0.118	0.59	23.6	0.433	0.037	0.086	0.785	422.44	31.86	5.9	0.307	0.177	1.18
AppleFruit · 182 g	8.372	5.46	0.328	4.004	5.46	0.075	0.031	0.047	0.166	194.74	9.1	10.92	0.218	0.073	—
PearFruit · 178 g	7.654	1.78	0.214	7.832	12.46	0.052	0.021	0.046	0.287	206.48	12.46	16.02	0.32	0.178	0.178
WatermelonFruit · 280 g	22.68	78.4	0.14	0.28	8.4	0.126	0.092	0.059	0.498	313.6	28	19.6	0.672	0.28	1.12
MelonFruit · 160 g	58.72	270.4	0.08	4	33.6	0.115	0.066	0.03	1.174	427.2	19.2	14.4	0.336	0.288	0.64
GrapesFruit · 5 g	0.16	0.15	0.01	0.73	0.1	0.004	0.003	0.004	0.009	9.55	0.35	0.5	0.018	0.004	0.005
PineappleFruit · 84 g	40.152	2.52	0.017	0.588	15.12	0.094	0.066	0.027	0.42	91.56	10.08	10.92	0.244	0.101	0.084
MangoFruit · 165 g	60.06	89.1	1.485	6.93	70.95	0.196	0.046	0.063	1.104	277.2	16.5	18.15	0.264	0.149	0.99
PeachFruit · 150 g	9.9	24	1.095	3.9	6	0.038	0.036	0.047	1.209	285	13.5	9	0.375	0.255	0.15
CherryFruit · 8 g	0.56	0.24	0.006	0.168	0.32	0.004	0.002	0.003	0.012	17.76	0.88	1.04	0.029	0.006	—
BlueberriesFruit · 1.5 g	0.146	0.045	0.009	0.29	0.09	0.001	0.001	0.001	0.006	1.155	0.09	0.09	0.004	0.002	0.002
AvocadoFruit · 150 g	15	10.5	3.105	31.5	121.5	0.386	0.101	0.195	2.607	727.5	43.5	18	0.825	0.96	0.6
TomatoFruit · 123 g	16.851	51.66	0.664	9.717	18.45	0.098	0.046	0.023	0.731	291.51	13.53	12.3	0.332	0.209	—
PomegranateFruit · 70 g	7.14	—	0.42	11.48	26.6	0.053	0.047	0.037	0.205	165.2	8.4	7	0.21	0.245	0.35
FigFruit · 50 g	1	3.5	0.055	2.35	3	0.057	0.03	0.025	0.2	116	8.5	17.5	0.185	0.075	0.1
RaspberryFruit · 4 g	1.048	0.08	0.035	0.312	0.84	0.002	0.001	0.002	0.024	6.04	0.88	1	0.028	0.017	0.008
BlackberryFruit · 6 g	1.26	0.66	0.07	1.188	1.5	0.002	0.001	0.002	0.039	9.72	1.2	1.74	0.037	0.032	0.024
PapayaFruit · 150 g	91.35	70.5	0.45	3.9	55.5	0.057	0.035	0.041	0.536	273	31.5	30	0.375	0.12	0.9
NectarineFruit · 142 g	7.668	24.14	1.093	3.124	7.1	0.036	0.048	0.044	1.598	285.42	12.78	8.52	0.398	0.241	—
PlumFruit · 66 g	6.27	11.22	0.172	4.224	3.3	0.019	0.018	0.017	0.275	103.62	4.62	3.96	0.112	0.066	—
ApricotFruit · 35 g	3.5	33.6	0.312	1.155	3.15	0.019	0.01	0.014	0.21	90.65	3.5	4.55	0.136	0.07	0.035
PersimmonFruit · 168 g	12.6	136.08	1.226	4.368	13.44	0.168	0.05	0.034	0.168	270.48	15.12	13.44	0.252	0.185	1.008
CherimoyaFruit · 150 g	18.9	—	0.405	—	34.5	0.386	0.152	0.197	0.966	430.5	25.5	15	0.405	0.24	—
GrapefruitFruit · 123 g	38.376	71.34	0.16	—	15.99	0.065	0.053	0.038	0.251	166.05	11.07	27.06	0.098	0.086	0.123
GuavaFruit · 55 g	125.565	17.05	0.402	1.43	26.95	0.061	0.037	0.022	0.596	229.35	12.1	9.9	0.143	0.127	0.33
AlmondNut or seed · 30 g	—	—	7.68	—	13.2	0.042	0.063	0.342	1.08	219.9	81	80.7	1.11	0.93	1.23
WalnutNut or seed · 30 g	0.39	0.3	0.21	0.81	29.4	0.162	0.102	0.045	0.33	132.3	47.4	29.4	0.87	0.93	1.47
HazelnutNut or seed · 30 g	1.89	0.3	4.5	4.26	33.9	0.168	0.192	0.033	0.54	204	48.9	34.2	1.41	0.735	0.72
PistachioNut or seed · 30 g	1.68	7.8	0.87	3.96	15.3	0.51	0.261	0.048	0.39	307.5	36.3	31.5	1.17	0.66	2.1
CashewNut or seed · 30 g	0.15	—	0.27	10.23	7.5	0.126	0.126	0.018	0.33	198	87.6	11.1	2.01	1.74	5.97
Brazil nutNut or seed · 30 g	0.21	—	1.71	—	6.6	0.03	0.186	0.012	0.09	197.7	112.8	48	0.72	1.23	575.1
PeanutNut or seed · 30 g	—	—	2.49	—	72	0.105	0.192	0.042	3.63	211.5	50.4	27.6	1.38	0.99	2.16
Sunflower seedsNut or seed · 30 g	0.42	0.9	10.5	0.81	68.1	0.405	0.45	0.108	2.49	193.5	97.5	23.4	1.56	1.5	15.9
Pumpkin seedsNut or seed · 30 g	0.57	0.3	0.66	2.19	17.4	0.042	0.081	0.045	1.47	242.7	177.6	13.8	2.64	2.34	2.82
ChestnutNut or seed · 30 g	12.06	0.3	0.15	—	17.4	0.105	0.042	0.048	0.36	145.2	9	5.7	0.27	0.15	0.18

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Guide

The 13 vitamins and 6 minerals, with their safe upper limit

How much you need each day, how much is safe to take, and what happens if you take too much. The upper limit (UL) is a daily, sustained limit, not a target dose.

The 19 nutrients at a glance

Vitamins and minerals: reference intakes and upper limits
Nutrient	Need per dayper day	Upper limitper day	Safety
Vitamin AFat-soluble	800 µg RE	3,000 µg RE	Narrow margin
Vitamin DFat-soluble	5 µg US: 15 µg	100 µg (4,000 IU)	Narrow margin
Vitamin EFat-soluble	12 mg	300 mgUS: 1,000 mg	Caution
Vitamin KFat-soluble	75 µg	No UL	No established UL
Vitamin CWater-soluble	80 mg	1,000 mgUS: 2,000 mg	Caution
Vitamin B1 (thiamin)Water-soluble	1.1 mg	No UL	No established UL
Vitamin B2 (riboflavin)Water-soluble	1.4 mg	No UL	No established UL
Vitamin B3 (niacin)Water-soluble	16 mg NE	10 mgNicotinic acid · Nicotinamide: 900 mg	Caution
Vitamin B5 (pantothenic acid)Water-soluble	6 mg	No UL	No established UL
Vitamin B6Water-soluble	1.4 mg	12 mgUS: 100 mg	Narrow margin
Vitamin B7 (biotin)Water-soluble	50 µg	No UL	No established UL
Vitamin B9 (folate)Water-soluble	200 µg	1,000 µg (folic acid)	Caution
Vitamin B12Water-soluble	2.5 µg	No UL	No established UL
PotassiumMacromineral	2,000 mg	No UL	No established UL
MagnesiumMacromineral	375 mg	250 mgSupplements only	Caution
CalciumMacromineral	800 mg	2,500 mg	Caution
IronTrace element	14 mg	45 mgUS UL	Narrow margin
ZincTrace element	10 mg	25 mg	Narrow margin
SeleniumTrace element	55 µg	300 µg	Narrow margin

Vitamin A Fat

Fat-soluble · Narrow margin

Vision, skin and mucous membranes

Need per day 800µg RE per day

Upper limit 3,000µg RE per day

Per dose: Avoid very high single doses: they can cause headache and nausea.

If you take too much: Retinol accumulates: it can damage the liver and bones, and in pregnancy it can affect the fetus. The UL only covers retinol (supplements, liver), not beta-carotene from plants.

Where it is found

Liver, oily fish, eggs and dairy; carrot, sweet potato and spinach (beta-carotene).

Vitamin D Fat

Fat-soluble · Narrow margin

Bones, muscles and immunity

Need per day 5µg per day

Upper limit 100µg (4,000 IU) per day

US: 15 µg

Per dose: The limit is daily and sustained. Huge single doses only make sense under medical supervision and blood tests.

If you take too much: Hypercalcaemia: nausea, dehydration, kidney stones and calcifications. It is the most common vitamin poisoning from supplements.

Where it is found

Sun, oily fish, eggs and fortified dairy.

Vitamin E Fat

Fat-soluble · Caution

Antioxidant

Need per day 12mg per day

Upper limit 300mg per day

US: 1,000 mg

Per dose: Spread high doses: the risk comes from continued use, not a single dose.

If you take too much: Increases bleeding risk, especially with anticoagulants. The UL refers to alpha-tocopherol from supplements.

Where it is found

Vegetable oils, nuts, seeds and avocado.

Vitamin K Fat

Fat-soluble · No established UL

Blood clotting and bones

Need per day 75µg per day

Upper limit No UL established

Per dose: No per-dose limit. If you take anticoagulants (warfarin, acenocoumarol), consult before supplementing.

If you take too much: No known toxicity. The problem is that it interferes with anticoagulants: keep a steady intake of leafy greens.

Where it is found

Leafy green vegetables, broccoli, cabbage and vegetable oils.

Vitamin C Water

Water-soluble · Caution

Immunity, skin and iron

Need per day 80mg per day

Upper limit 1,000mg per day

US: 2,000 mg

Per dose: Doses above 1,000 mg at once can cause diarrhoea; if you take a lot, split it into two doses.

If you take too much: Digestive upset (gas, diarrhoea) and, in predisposed people, a higher risk of oxalate kidney stones.

Where it is found

Citrus, kiwi, strawberry, pepper, broccoli and tomato.

Vitamin B1 (thiamin) Water

Water-soluble · No established UL

Energy from carbohydrates

Need per day 1.1mg per day

Upper limit No UL established

Per dose: No per-dose limit: excess is excreted in urine.

If you take too much: No known toxicity. No UL established.

Where it is found

Whole grains, legumes, pork and nuts.

Vitamin B2 (riboflavin) Water

Water-soluble · No established UL

Energy, skin and eyes

Need per day 1.4mg per day

Upper limit No UL established

Per dose: No per-dose limit. Bright yellow urine is normal and not a problem.

If you take too much: No known toxicity. No UL established.

Where it is found

Dairy, eggs, meat, fish and almonds.

Vitamin B3 (niacin) Water

Water-soluble · Caution

Metabolism and skin

Need per day 16mg NE per day

Upper limit 10mg per day

Nicotinic acid · Nicotinamide: 900 mg

Per dose: Nicotinic acid causes flushing from 30-50 mg at once. Nicotinamide does not and tolerates much higher doses.

If you take too much: Flushing, itching and nausea; sustained high doses can damage the liver. The 10 mg UL is for nicotinic acid.

Where it is found

Meat, fish, peanuts and whole grains.

Vitamin B5 (pantothenic acid) Water

Water-soluble · No established UL

Energy and hormones

Need per day 6mg per day

Upper limit No UL established

Per dose: No per-dose limit: excess is excreted in urine.

If you take too much: No known toxicity. Very high doses have only caused mild digestive upset.

Where it is found

Almost all foods: eggs, legumes, avocado and meat.

Vitamin B6 Water

Water-soluble · Narrow margin

Energy and nervous system

Need per day 1.4mg per day

Upper limit 12mg per day

US: 100 mg

Per dose: Do not exceed 12 mg/day continuously. The risk appears with repetition, not a single dose.

If you take too much: Peripheral neuropathy: tingling and numbness in hands and feet. With sustained high doses it can be irreversible.

Where it is found

Banana, chicken, fish, potato and legumes.

Vitamin B7 (biotin) Water

Water-soluble · No established UL

Skin, hair and metabolism

Need per day 50µg per day

Upper limit No UL established

Per dose: No per-dose limit. But tell your doctor before blood tests: it can skew them.

If you take too much: No known toxicity. However, high doses distort thyroid and troponin tests and can lead to misdiagnosis.

Where it is found

Eggs, nuts, legumes and avocado.

Vitamin B9 (folate) Water

Water-soluble · Caution

New cells and pregnancy

Need per day 200µg per day

Upper limit 1,000µg (folic acid) per day

Per dose: Pregnancy recommends 400 µg/day of folic acid. Do not exceed 1,000 µg without medical supervision.

If you take too much: It can mask vitamin B12 deficiency anaemia and delay diagnosis. The UL is for synthetic folic acid.

Where it is found

Leafy greens, legumes, citrus and liver.

Vitamin B12 Water

Water-soluble · No established UL

Nerves and red blood cells

Need per day 2.5µg per day

Upper limit No UL established

Per dose: No per-dose limit: it is poorly absorbed and excess is excreted in urine.

If you take too much: No known toxicity and no UL. The real risk is deficiency: vegans, older adults, metformin and pernicious anaemia.

Where it is found

Meat, fish, eggs and dairy. It is not in plants: vegans must supplement.

Potassium Mineral

Macromineral · No established UL

Blood pressure and muscles

Need per day 2,000mg per day

Upper limit No UL established

Per dose: No per-dose limit in the diet. Potassium supplements can irritate the stomach and are dangerous in kidney disease.

If you take too much: No UL for potassium from food. In pills, excess can cause arrhythmias; always consult.

Where it is found

Banana, potato, legumes, avocado and nuts.

Magnesium Mineral

Macromineral · Caution

Muscles, nerves and bones

Need per day 375mg per day

Upper limit 250mg per day

Supplements only

Per dose: The 250 mg limit is for magnesium from supplements, not food.

If you take too much: Diarrhoea and abdominal cramps. Very high doses can lower blood pressure and affect heart rhythm.

Where it is found

Nuts, legumes, cocoa and leafy greens.

Calcium Mineral

Macromineral · Caution

Bones and teeth

Need per day 800mg per day

Upper limit 2,500mg per day

Per dose: Spread calcium over several doses: it is better absorbed 500 mg at a time.

If you take too much: Constipation and kidney stones. Excess does not make bones stronger.

Where it is found

Dairy, sardines, tofu, almonds and sesame.

Iron Mineral

Trace element · Narrow margin

Oxygen in the blood

Need per day 14mg per day

Upper limit 45mg per day

US UL

Per dose: Do not take iron without a blood test: excess accumulates and can damage the liver.

If you take too much: Constipation and nausea. In haemochromatosis, overload is serious.

Where it is found

Meat, legumes, spinach, nuts and seeds.

Zinc Mineral

Trace element · Narrow margin

Immunity and skin

Need per day 10mg per day

Upper limit 25mg per day

Per dose: Do not exceed 25 mg/day continuously; if you take zinc, separate it from iron and copper.

If you take too much: Nausea and loss of smell. Sustained high doses cause copper deficiency.

Where it is found

Meat, seafood, legumes, seeds and nuts.

Selenium Mineral

Trace element · Narrow margin

Antioxidant and thyroid

Need per day 55µg per day

Upper limit 300µg per day

Per dose: Two Brazil nuts already cover the day. Do not use them as a daily snack.

If you take too much: Selenosis: brittle hair, fragile nails, nausea and bad breath.

Where it is found

Brazil nut, fish, eggs and meat.

This is general information, not medical advice. This is general information, not medical advice. The UL is not a recommended dose: it is a limit for the usual intake of a healthy adult. Your needs and risks change with age, pregnancy, medication or illness. If you take supplements, do so under the supervision of a healthcare professional.

Quick answers

Frequently asked questions about vitamins, minerals and foods

The questions people search for most, answered with the figures from these tables.

Which fruit has the most vitamin C?

Guava, with 228.3 mg per 100 g (285 % of the daily reference intake). Kiwi follows at 92.7 mg, strawberry at 58.8 mg and orange at 53.2 mg. Per serving, a 55 g guava provides about 125.6 mg; a 75 g kiwi provides about 69.5 mg.

How much vitamin C is in a kiwi?

A kiwi has 92.7 mg of vitamin C per 100 g. One medium kiwi with 75 g of edible flesh provides about 69.5 mg, or 87 % of the 80 mg daily reference intake. Two kiwis exceed the daily reference amount.

Which nut has the most vitamin E?

Sunflower seeds, with 35 mg per 100 g. Almonds follow at 25.6 mg and hazelnuts at 15 mg. A 30 g handful of sunflower seeds provides about 10.5 mg, or 88 % of the 12 mg daily reference intake.

Which nut has the most magnesium?

Pumpkin seeds, with 592 mg per 100 g; cashews follow at 292 mg and almonds at 270 mg. A 30 g handful of pumpkin seeds provides about 178 mg, or 47 % of the 375 mg daily reference intake.

Which nut has the most potassium?

Pistachios, with 1,025 mg per 100 g, almost three times a banana. Pumpkin seeds follow at 809 mg and almonds at 733 mg. A 30 g handful of pistachios provides about 308 mg, or 15 % of the 2,000 mg daily reference intake.

Is the Brazil nut dangerous?

It is not dangerous, but it is not an everyday snack. It has 1,917 µg of selenium per 100 g: a 30 g handful provides about 575 µg, above the 300 µg daily upper limit. One or two nuts (around 96 µg each) easily cover the 55 µg daily requirement.

Is it bad to exceed vitamins and minerals?

The fat-soluble vitamins (A, D, E and K) accumulate and have an upper limit (UL). Vitamin B6 can also cause neuropathy with sustained high doses. Among minerals, iron, zinc, selenium and magnesium from supplements are the easiest to overdo. The UL counts everything: food, fortified foods and supplements.

Does vitamin C cure colds?

No. Vitamin C supports the immune system and improves iron absorption, but there is no evidence that it cures the common cold. Taking more than the reference intake does not make up for a poor diet or replace medical advice.

How much fruit and how many nuts should I eat?

Spanish guidelines recommend at least 3 servings of fruit a day within the 5 daily servings of fruit and vegetables. Nuts fit in a 20-30 g handful a day, unsalted and not fried, because they are calorie-dense. Variety matters more than any single fruit.

Do I need vitamin or mineral supplements?

Most people do not need them if they eat a varied diet. There are clear exceptions: vitamin D with little sun exposure, B12 on vegan diets, folic acid before and during pregnancy, and diagnosed iron or B12 deficiency. Ask a healthcare professional.

Sources

Where the data comes from

Full transparency: what is behind each figure, what the reference intake and the UL mean, and how you can reuse the data.

How it is calculated

Starting values are per 100 g of edible portion, from USDA FoodData Central and the Spanish BEDCA table, rounded for readability. Per-serving values are calculated by multiplying the 100 g value by the serving weight (one piece of fruit or a 30 g handful) and dividing by 100.

What VRN and UL mean

The VRN is the EU Nutrient Reference Value (Regulation 1169/2011): a reference amount for an average adult. The UL is the highest sustained daily intake that is unlikely to cause harm. When EFSA and the US reference disagree, the lower value is shown and the other is noted.

Limits and disclaimer

Values change with variety, ripeness, soil and storage or cooking. The UL refers to total intake (food, fortified foods and supplements) and for several nutrients only applies to synthetic or preformed forms. This is general information, not medical advice.

How to cite Gavitamina

If you use this data in a paper, a website or an AI assistant, cite it like this:

Gabito Geody (2026). Gavitamina: vitamins and minerals in fruit and nuts. https://gabito-geody.pages.dev/vitaminas/en/

The data is available as JSON and CSV under a CC BY 4.0 licence. You may reuse it with attribution. JSON · CSV · CC BY 4.0. Last updated: 23 October 2026.