WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.8717.5
Watermelon Seed KernelsDried Watermelon Seed Kernels290.37NA3.922770.87NA407349NA53.35.52.715
Hemp SeedsHulled Hemp Seeds380.87NA4.33804.12NA895651142.75.372.715
Pine NutsDried Pine Nuts7.130.59NA2.471123.921.462562660.310.892.88114.8
Sesame Seed KernelsDried Hulled Sesame Seed Kernels28.50.67NA3.021640.68NA31717616.422.33.21.812
Pinyon Pine NutsDried Pinyon Pine Nuts3.80.49NA1.461122.07NA16.7300NA34.32.042.812
Sunflower SeedsDried Sunflower Seed Kernels400.92NA2.71671NA33933127.24.622.572.4312
Whole Sesame SeedsDried Whole Sesame Seeds5102.14NA7.61841.3NA329245185.764.062.4611
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels24.70.72NA4.733182.44NA6624345.043.764.22.811
BrazilnutsDried Brazilnuts730.79NA1.11710.56NA3303008731.371.851.5611
Dried BeechnutsNuts, beechnuts, dried0.520.35NA1.300.7NA0530NA19.80.193.449.58
HickorynutsDried Hickorynuts280.34NA0.97792.1NA1531993.70.461.971.29.4
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.538.96
Sprouted SoybeansRaw Sprouted Soybeans1651.05NA5.161771.73NA40311901.4834.42.881708.2
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.347.55
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.36.4
Green SoybeansRaw Green Soybeans4020.26NA7.241331.1NA39612653.0630.62.021385.76
Frozen Potato PuffsFrozen Potato Puffs, Unprepared220.13NA0.79270.19NA1084160.517210.441064.9
Dried Ancho PeppersPeppers, ancho, dried650.54NA11.71211.37NA21525743.1461.5244.55
Cashew NutsRaw Cashew Nuts201.2NA3.621580.9NA32235810.86.53.142.824.22
TomatillosRaw Tomatillos65.60.74NA5.81881.43NA36625134.79.382.068593.77
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.543.74
ChiaDried Chia Seeds3900.57NA4.772071.7NA531251349.882.833.63.6
FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.93.3
Dried PilinutsNuts, pilinuts, dried60.50.4NA1.471260.97NA240212NA1.251.241.163.17
AvocadosRaw Avocados22.50.36131.0354.40.27NA989090.75131.21373.14
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds4172.05NA12.53522.45NA91310307.8378.31212113.05
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared53.50.086641.116.30.35NA572212.82860.4259.62.97
Sprouted Radish SeedsRaw Sprouted Radish Seeds3560.84NA63071.8NA7886004.2423.96282.86
Sun-dried Chile PeppersSun-dried Hot Chile Peppers41.70.21NA5.681.50.76NA14717313.2484.30.946.622.83
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained660.67NA3.771140.66NA19622044.233751.1762.8
Banana PepperRaw Banana Pepper1561.04NA5.11891.1NA35628443.331442.7810202.67
ChivesRaw Chives9201.57NA164203.73NA58029609305.69072.52
KaleRaw Kale21770.45NA13.72837.9NA47129837.74543.347682.5
Hungarian PeppersRaw Hungarian Peppers1241.2NA4.761662.1NA30020903.110.33.19472.37
UV Exposed White MushroomRaw White Mushroom Exposed to UV414.34NA6.81230.64NA11734336127687.112612.2
White MushroomsRaw White Mushrooms414.34NA6.81230.64NA11734336127687.112612.2
Morel MushroomsRaw Morel Mushrooms4166.05NA1181845.7NA1877397721.320319.68672.1
Yellow TomatoesRaw Yellow Tomatoes2202.02NA9.82402.4NA720516084605.619062.08
Frozen CarrotsFrozen Carrots, Unprepared3000.62NA3.671001.43NA27519585.835672.757502.06
Serrano PeppersRaw Serrano Peppers1031.2NA8.062061.75NA37528593.75942.448462.03
Portabella MushroomsRaw Portabella Mushrooms413.9NA4.23NA0.94NA147349642541237.2312662
WaxgourdRaw Waxgourd4380.53NA9.232311.34NA4381384.625621422182
Tahitian TaroRaw Tahitian Taro8800.48NA8.863201.07NA30741324.773410.616001.9
White Sweet CornRaw White Sweet Corn6.980.19NA1.81290.56NA3109422.152.31.572651.9
GooseberriesRaw Gooseberries1700.48NA2.1680.98NA18413504.16.80.825991.85
Dandelion GreensRaw Dandelion Greens12471.14NA20.72402.3NA44026473.335072.735711.74
Red Hot Chili PeppersRaw Red Hot Chili Peppers1050.97NA7.731731.4NA32324153.7567.51.956601.7
CeleryRaw Celery8570.7585.74.32362.2051455718.5717142.820451.7
Yellow Sweet CornRaw Yellow Sweet Corn6.980.19NA1.81290.57NA3109422.152.31.62651.65
Bulb FennelRaw Bulb Fennel4740.64NA7.061651.85NA48440066.775031.948731.64
PurslaneRaw Purslane9751.7NA3010204.55NA660741013.56752.5513931.6
ArugulaRaw Arugula19200.91NA17.55643.85NA62444283.63245.6411011.56
BorageRaw Borage13291.86NA477435NA75767141311432.8613291.56
Frozen Chopped Green Sweet PeppersFrozen Chopped Green Sweet Peppers, Unprepared1350.8NA9.31201.76NA25513653750.914091.53
Frozen Chopped Red Sweet PeppersFrozen Chopped Red Sweet Peppers, Unprepared1350.8NA9.31201.76NA25513653750.914091.53
Taro LeavesRaw Taro Leaves7641.93NA163215.1NA42946296.4321.42.936121.53
CarambolaRaw StarFruit291.33NA0.77970.36NA11612875.819.41.168841.5
Chicory GreensRaw Chicory Greens13043.85NA11.73915.6NA61354783.95875.4812001.46
MulberriesRaw Mulberries2720.42NA13126NANA26513534.269.80.846121.44
RaspberriesRaw Raspberries1440.52NA41273.87NA1678711.155.772.424951.44
Garden CressRaw Garden Cress7591.6NA123565.2NA71356818.441312.168381.43
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1281.33NA9.941801.8NA31230293.541842.31.91.4
Sweet Potato LeavesRaw Sweet Potato Leaves557NANA6.93500NANA57936296.4343NA6201.37
Orange TomatoesRaw Orange Tomatoes941.16NA8.81501.65NA54439757.57882.6317771.37
Prickly PearsRaw Prickly Pears4100.59NA2.2622NANA17616104.436.60.886411.36
TomatoesRaw Ripe Red Tomatoes1670.9838.34.51831.9NA4003950083.32.8315751.33
EndiveRaw Endive9181.75NA14.62657.4NA49455413.533881416551.32
Welsh OnionsRaw Welsh Onions1590.62NA10.82031.2NA43218715.31504.67991.3
Dishcloth GourdRaw Dishcloth Gourd3000.53NA5.42101.38NA48020853451.0514081.3
BlackberriesRaw Blackberries2021.15NA4.331404.5NA15311302.86.983.76151.3
Dried SpirulinaDried Spirulina Seaweed1246.3NA29.52021.97NA12214107.4510842.074.841.3
Sun-dried TomatoesTomatoes, sun-dried1281.65NA10.62262.15NA41439856.41242.3171.3
GuavasRaw Common Guavas79.41NA1.15970.66NA17618402.658.8213561.27
Passion-fruit, PurpleRaw Passion-fruit, Purple370.27NA4.9589.7NANA21010761.8686.60.312261.27
Bamboo ShootsRaw Bamboo Shoots1442.1NA5.5633.32.9NA65659228.944.412.210111.27
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled53.70.52NA1.959.41.04NA1407911.4429.70.287.61.26
Dried ChivesFreeze-dried Chives7840.66NA19.36171.3NA50028559.0767.54.941.931.25
SuccotashRaw Succotash54.50.56NA5.551452.1NA34211181.8121.852221.25
RadicchioRaw Radicchio2484.45NA7.431701.8NA522393911.72878.112151.2
Green KiwifruitRaw Green Kiwifruit1670.64NA1.5283.60.48NA16715340.9814.80.694091.2
Frozen AsparagusFrozen Asparagus, Unprepared3131.7NA9.131752.54NA800316321.31007.3811481.2
Frozen SuccotashFrozen Succotash, Unprepared51.60.2NA3.0377.40.95NA2529521.941451.52391.16
Red Sweet PeppersRaw Red Sweet Peppers80.80.2NA4.961381.3NA30024351.15462.910641.15
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled380.63NA1.42451.34NA131730NA4.230.7368.51.12
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled520.53NA1.94600.96NA111806NA300.287.31.12
Oyster MushroomsRaw Oyster Mushrooms27.32.2NA121641.03NA1091381823.616478111.1
Sprouted Kidney BeansRaw Sprouted Kidney Beans1761.64NA8.382171.9NA38319346.2624.149381.1
Sweetened Dried BlueberriesBlueberries, dried, sweetened180.15NA0.8517NANA342030.572.840.46141.08
In Pod Fava BeansRaw In Pod Fava Beans1261.37NA5.31132.25NA44011322.7385.23.42481.06
CeleriacRaw Celeriac3070.5NA51431.13NA821214357142.366291.06
Potherb JuteRaw Potherb Jute18352.25NA425651.1NA73249327.9470.66.977741.03
Frozen ArtichokesFrozen Artichokes, Unprepared1500.43NA3.952131.9NA45819581.583712.536991.03
Green TomatoesRaw Green Tomatoes1701.17NA6.651301.3NA36526615.21700.9112131
Swiss ChardRaw Swiss Chard8052.83NA28.412795.78NA726598414.233635.714630.99
Frozen BlueberriesBlueberries, frozen, unsweetened470.19NA1.0629.40.86NA64.73180.595.90.415090.98
Chinese CabbageRaw Chinese Cabbage24230.48NA18.54383.67NA854581511.515004.422000.97
Frozen KaleFrozen Kale, Unprepared14570.49NA9.961934.75NA31135689.641611.939760.96
Lotus SeedsRaw Lotus Seeds1480.32NA3.21892.1NA5661237NA3.370.942600.96
ParsleyFresh Parsley11501.24NA51.74171.33NA48346170.834678.97310.96
Minerals in Top 100 Raw Fruits, Vegetables & Nuts with the highest Omega 6 content per 300 kcal
In the above table you can find and compare the amount of minerals in raw fruits, vegetables & nuts , sorted by most amount of Omega 6 per 300 calories.
Top 5 raw fruits, vegetables & nuts with most amount of omega 6 per 300 calories are:
- English Walnuts
- Dried Watermelon Seed Kernels
- Hulled Hemp Seeds
- Dried Pine Nuts
- Dried Hulled Sesame Seed Kernels