Pumpkin seeds are high in zinc, good for the immune system.
NutriVals is a free database of Nutrition Facts.

Macronutrients

What are macronutrients?

Macronutrients are the three main categories of nutrients that the human body needs in large amounts to function properly: carbohydrates, proteins, and fats. These nutrients provide the body with energy and are necessary for the growth, development, and repair of the body's tissues. Carbohydrates are the primary source of energy for the body, and they are found in a variety of foods including grains, fruits, and vegetables. Proteins are the building blocks of the body's tissues, and they are found in foods such as meat, fish, eggs, and dairy products. Fats are an important source of energy and help to support the absorption and transport of fat-soluble vitamins. They are found in foods such as nuts, seeds, and avocados. It is important to eat a balanced diet that includes a variety of different macronutrient-rich foods in order to get all of the nutrients that the body needs.

Carbohydrate
Fat
Protein
Water
Fiber

Recommended Books

Take a look at our selection of books about nutrition and cooking
Even Ina Garten, America's most-trusted and beloved home cook, sometimes finds cooking stressful. To make life easy she relies on a repertoire of recipes that she knows will turn out perfectly every time.
From the physician behind the wildly popular NutritionFacts website, How Not to Die reveals the groundbreaking scientific evidence behind the only diet that can prevent and reverse many of the causes of disease-related death.
Eat your way to better health with this New York Times bestseller on food's ability to help the body heal itself from cancer, dementia, and dozens of other avoidable diseases.
This practical guide is full of wonderful tips and hacks on how and what to eat; a must for anyone who wants to understand their body and improve their health.
Food
Fruit Vegetables Meat Dairy Eggs Bread Superfood Legumes Cereals Nuts and Seeds Seafood Other Spices and Herbs
Macronutrients Carbohydrate Fat Protein Water Fiber
Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxine (B6) Folate (B9) Cobalamine (B12) Ascorbic Acid (C) Vitamin A Vitamin K Vitamin E Vitamin D
Minerals Calcium (Ca) Iron (Fe) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na) Zinc (Zn) Copper (Cu) Manganese (Mn) Iodine (I) Selenium (Se) Fluoride (F)
Amino acids Arginine Histidine Lysine Aspartic Acid Glutamic Acid Serine Threonine Asparagine Glutamine Cysteine Selenocysteine Glycine Proline Alanine Isoleucine Leucine Methionine Phenylalanine Tryptophan Tyrosine Valine