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

=== Assistant: Here's a quick overview of the key micronutrients found in almonds, walnuts, pepitas, chia seeds, and granola per 1 oz … ===
Here's a quick overview of the key micronutrients found in almonds, walnuts, pepitas, chia seeds, and granola (per 1 oz serving) and how they compare.

===== - Vitamin E: 37% of the Daily Value (DV) =====
* Magnesium: 19% DV
* Calcium: 7% DV
* Iron: 6% DV
* Potassium: 5% DV
* Phosphorus: 14% DV
* Fiber: 3.5g
* Healthy fats: High in monounsaturated fats

===== - Omega-3 fatty acids (ALA): 2.5g (supports heart health) =====
* Copper: 50% DV
* Manganese: 42% DV
* Magnesium: 11% DV
* Phosphorus: 10% DV
* Iron: 4% DV
* B Vitamins: Small amounts of folate and B6

===== - Magnesium: 37% DV =====
* Iron: 14% DV
* Zinc: 20% DV (important for immune function)
* Manganese: 42% DV
* Phosphorus: 33% DV
* Potassium: 5% DV
* Copper: 19% DV

===== - Omega-3 fatty acids (ALA): 5g =====
* Calcium: 18% DV
* Magnesium: 23% DV
* Iron: 12% DV
* Phosphorus: 27% DV
* Manganese: 30% DV
* Zinc: 7% DV
* B Vitamins: Contains small amounts of thiamine (B1) and niacin (B3)

===== Varies significantly by brand and ingredients, but typical store-bought versions may contain: =====
* Iron: 6-10% DV (from oats or fortified versions)
* Magnesium: 4-6% DV
* Potassium: 2-4% DV
* Phosphorus: 8-10% DV
* B Vitamins: May contain some B vitamins from grains or fortified ingredients

===== - Almonds are rich in Vitamin E and magnesium, making them great for skin health and muscle function. =====
* Walnuts provide a significant amount of omega-3 fatty acids and are high in copper and manganese, supporting heart and brain health.
* Pepitas (pumpkin seeds) are nutrient powerhouses, especially for magnesium, iron, and zinc, which are crucial for energy, immunity, and muscle function.
* Chia seeds are a fantastic source of omega-3s, calcium, and fiber, supporting bone health and heart function.
* Granola has a variable nutrient profile depending on the ingredients. Homemade or high-quality versions can be a decent source of iron, fiber, and magnesium, but commercial varieties are often lower in nutrient density unless fortified.

===== Nuts, seeds, and chia provide significantly higher micronutrient density compared to granola, especially in key minerals like magnesium, iron, zinc, and omega-3s. Granola may contain moderate amounts of these but is often more calorie-dense due to added sugars or fats in processed varieties. =====