Editing Openai/670932b6-67ac-8008-ac78-cfa8fd256e7e (section)

=== Assistant: If you were to make a blend of equal proportions of walnuts, pepitas, chia seeds, and almonds based on their serving si… ===
If you were to make a blend of equal proportions of walnuts, pepitas, chia seeds, and almonds based on their serving sizes, here's what a rough "average handful" (1 oz or ~28g) would look like in terms of macronutrients and key micronutrients. I’ll average the content for ¼ oz (~7g) of each ingredient to reflect an even blend.

===== - Calories: ~178 kcal - Almonds: 164 kcal per oz, so ~41 kcal from ¼ oz - Walnuts: 185 kcal per oz, so ~46 kcal from ¼ oz - Pepitas: 151 kcal per oz, so ~38 kcal from ¼ oz - Chia Seeds: 138 kcal per oz, so ~34 kcal from ¼ oz =====
* Protein: ~5.7g - Almonds: 6g per oz, ~1.5g from ¼ oz - Walnuts: 4g per oz, ~1g from ¼ oz - Pepitas: 8g per oz, ~2g from ¼ oz - Chia Seeds: 4.7g per oz, ~1.2g from ¼ oz
* Carbohydrates: ~6.3g - Almonds: 6g per oz, ~1.5g from ¼ oz - Walnuts: 4g per oz, ~1g from ¼ oz - Pepitas: 5g per oz, ~1.3g from ¼ oz - Chia Seeds: 12g per oz, ~3g from ¼ oz
* Fiber: ~4.9g - Almonds: 3.5g per oz, ~0.9g from ¼ oz - Walnuts: 2g per oz, ~0.5g from ¼ oz - Pepitas: 1.7g per oz, ~0.4g from ¼ oz - Chia Seeds: 10g per oz, ~2.5g from ¼ oz
* Fats: ~14.9g (mostly healthy fats) - Almonds: 14g per oz, ~3.5g from ¼ oz - Walnuts: 18g per oz, ~4.5g from ¼ oz - Pepitas: 13g per oz, ~3.3g from ¼ oz - Chia Seeds: 9g per oz, ~2.3g from ¼ oz - Omega-3s (ALA): ~1.8g (primarily from walnuts and chia seeds)

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* Magnesium: ~80-100 mg (~24% DV)
* Iron: ~1.5-2 mg (~10-12% DV)
* Zinc: ~1.8 mg (~16% DV)
* Calcium: ~75 mg (~6-7% DV)
* Phosphorus: ~200-220 mg (~16-20% DV)
* Copper: ~0.4 mg (~44% DV)
* Manganese: ~0.6-0.7 mg (~30% DV)
* Potassium: ~150-170 mg (~4-5% DV)

====== - Vitamin E: ~3 mg (~20% DV, mainly from almonds) ======
* B Vitamins: Small amounts of folate, thiamine, niacin, and B6 from the mix
* Omega-3 fatty acids (ALA): ~1.8g (primarily from walnuts and chia seeds, supporting heart and brain health)

===== - Calories: ~178 kcal =====
* Protein: ~5.7g
* Carbohydrates: ~6.3g
* Fiber: ~4.9g
* Fats: ~14.9g (including ~1.8g of omega-3s)

===== - High in healthy fats, particularly omega-3s from chia seeds and walnuts. =====
* Rich in fiber, making it a great option for supporting digestion and satiety.
* Good source of magnesium, iron, and zinc, essential for muscle function, immune health, and energy production.
* Contains Vitamin E from almonds, beneficial for skin and immune health.

This blend would be nutrient-dense and a great option for snacks or adding to meals, providing a mix of protein, fiber, and healthy fats.