Nuts - Nutrients they provide:

Note: Bolded numbers indicate the best sources. 
Brazil nuts. Portion 1 oz (6-7 nuts). Calories: 190. Protein: 4 grams. Saturated Fat: 4.5 grams. Poly-unsaturated fat: 7 grams. Mono-unsaturated fat: 7 grams. Fiber: 2 grams. Folate: 6 mcg. Magnesium: 107 mg. Potassium: 187 mg. Vitamin E: 1.6 mg. 

Hazelnuts. Portion 1 oz (21 nuts). Calories: 180. Protein: 4 grams. Saturated Fat: 1.5 grams. Poly-unsaturated fat: 2 grams. Mono-unsaturated fat: 13 grams. Fiber: 2.5 grams. Folate: 32 mcg. Magnesium: 46 mg. Potassium: 193 mg. Vitamin E: 4.3 mg.

Pecans. Portion 1 oz (19 halves). Calories: 200. Protein: 3 grams. Saturated Fat: 2 grams. Poly-unsaturated fat: 6 grams. Mono-unsaturated fat: 12 grams. Fiber: 2.5 grams. Folate: 6 mcg. Magnesium: 34 mg. Potassium: 116 mg. Vitamin E: 0.4 mg. 

Pistachios. Portion 1 oz (49 nuts). Calories: 160. Protein: 6 grams. Saturated Fat: 1.5 grams. Poly-unsaturated fat: 4 grams. Mono-unsaturated fat: 7 grams. Fiber: 3 grams. Folate: 14 mcg. Magnesium: 31 mg. Potassium: 285 mg. Vitamin E: 0.7 mg.

Seeds - Nutrients they provide:

Pumpkin Seeds. Portion 1 oz. Calories: 163. Protein: 8 grams. Saturated Fat: 2.4 grams. Poly-unsaturated fat: 5.6 grams. Mono-unsaturated fat: 4.5 grams. Fiber: 1.8 grams. Folate: 16 mcg. Magnesium: 156 mg. Potassium: 223 mg. Vitamin E: 0.2 mg. 

Sunflower Seeds. Portion 1 oz. Calories: 175. Protein: 4.8 grams. Saturated Fat: 1.6 grams. Poly-unsaturated fat: 10.6 grams. Mono-unsaturated fat: 3 grams. Fiber: 3 grams. Folate: 67 mcg. Magnesium: 36 mg. Potassium: 139 mg. Vitamin E: 7.4 mg.

Chia Seeds. Portion 1 oz. Calories: 138. Protein: 4.7 grams. Saturated Fat: 1 gram. Poly-unsaturated fat: 6.7 grams. Mono-unsaturated fat: 0.7 grams. Fiber: 8 grams. Folate: 13.9 mcg. Magnesium: 95 mg. Potassium: 115 mg. Vitamin E: 0.14 mg. 

Sesame Seeds. Portion 1 oz. Calories: 160. Protein: 4.8 grams. Saturated Fat: 1.9 grams. Poly-unsaturated fat: 6 grams. Mono-unsaturated fat: 5.1 grams. Fiber: 4 grams. Folate: 27.8 mcg. Magnesium: 101 mg. Potassium: 135 mg. Vitamin E: 0.7 mg.

Nuts- Nutrients They Provide. Lower Cost Options:

Almonds. Portion 1 oz (23 whole nuts). Calories: 160. Protein: 6 grams. Saturated Fat: 1 grams. Poly-unsaturated fat: 3.5 grams. Mono-unsaturated fat: 9 grams. Fiber: 4 grams. Folate: 12 mcg. Magnesium: 77 mg. Potassium: 208 mg. Vitamin E: 6.8 mg.

Peanuts. Portion 1 oz (35 nuts). Calories: 162. Protein: 7.4 grams. Saturated Fat: 2 grams. Poly-unsaturated fat: 4 grams. Mono-unsaturated fat: 6 grams. Fiber: 2 grams. Folate: 68 mcg. Magnesium: 53 mg. Potassium: 211 mg. Vitamin E: 2 mg.

Cashews. Portion 1 oz (16 nuts). Calories: 160. Protein: 4 grams. Saturated Fat: 3 grams. Poly-unsaturated fat: 2 grams. Mono-unsaturated fat: 8 grams. Fiber: 1.5 grams. Folate: 20 mcg. Magnesium: 74 mg. Potassium: 160 mg. Vitamin E: 0.3 mg.

Walnuts. Portion 1 oz (14 halves). Calories: 190. Protein: 4 grams. Saturated Fat: 1.5 grams. Poly-unsaturated fat: 13 grams. Mono-unsaturated fat: 2.5 grams. Fiber: 2 grams. Folate: 28 mcg. Magnesium: 45 mg. Potassium: 125 mg. Vitamin E: 0.2 mg.