He was granted the first patent on peanut butter in 1895 and the spread made its debut in 1904 at the St. Louis Universal Exposition. Nuts and seeds are good sources of protein. Nuts and seeds are extremely rich in fiber . Many nuts and seeds provide minerals such as iron , zinc , copper , magnesium , and potassium . Almonds and tahini are good sources of calcium .
Nuts are rich in vitamin E , phytosterols, and a variety of phytochemicals.
With the exception of chestnuts, all nuts and seeds are very high in fat. Most of the fat in nuts and seeds is unsaturated. One exception is coconut, which is very high in saturated fat. Almonds, cashews, hazelnuts, macadamia nuts, peanuts, pecans, and pistachios are all rich in healthful monounsaturated fats. The fat and calorie content of nuts and seeds is not significantly different between dry roasted and oil roasted types.