Cashews are very nutritious and are a powerhouse of proteins and essential minerals including copper, calcium, magnesium, iron, phosphorus, potassium, and zinc. Sodium is also present in very small quantities. According to the USDA National Nutrient Database, cashews also contain vitamins such as vitamin C, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin ...

Almonds may be eaten on their own, raw, or toasted; they are available sliced, flaked, slivered, as flour, oil, butter, or almond milk.Almonds are packed with vitamins, minerals, protein, ...