Each type of nut and seed offers unique nutrients. One nut or seed isn't better than the others - just different! While peanuts and pumpkin seeds offer more protein, walnuts and Brazil nuts provide more of the healthier fats. That's why offering a variety is important.

Note: The following are units of measurement:

• oz = ounce
• mcg= microgram
• mg = milligram
• Bolded numbers indicate the best sources

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Note: Nuts and seeds are a choking hazard and should not be given to children under 4. Finely minced is okay to give.