The almond is a nutritionally dense food, providing a rich source (20% or more of the Daily Value, DV) of the B vitamins riboflavin and niacin, vitamin E, and the essential minerals calcium, copper, iron, magnesium, manganese, phosphorus, and zinc

In a 100-gram serving, dried whole sunflower seeds provide 584 kilocalories and are composed of 5% water, 20% carbohydrates, 51% total fat and 21% protein (table). The seeds are a rich source (20% or higher of the Daily Value, DV) of protein (42% DV), dietary fiber (36% DV).

In a 100-gram (3.5 oz) amount, green kiwifruit provides 255 kilojoules (61 kilocalories) of food energy, is 83% water and 15% carbohydrates, with negligible protein and fat (table). It is particularly rich in vitamin C (112% DV) and vitamin K (38% DV), has a moderate content of vitamin E (10% DV), with no other micronutrients in significant content.

Date palm fruits contain 21% water, 75% carbohydrates (63% sugars and 8% dietary fiber), 2% protein, and less than 1% fat (table). In a 100-gram (3+1⁄2 oz) reference amount, dates supply 1,180 kilojoules (280 kilocalories) of food energy, and are a rich source (20% or more of the Daily Value, DV) of potassium (22% DV).

Long pepper, being stronger, was often the preferred medication, but both were used. Black pepper (or perhaps long pepper) was believed to cure several illnesses, such as constipation, insomnia, oral abscesses, sunburn, and toothaches, among others.

English walnuts without shells are 4% water, 15% protein, 65% fat, and 14% carbohydrates, including 7% dietary fiber (table). In a reference amount of 100 g (3.5 oz), walnuts provide 2,740 kilojoules (654 kcal) and “rich” amounts (20% or more of the Daily Value or DV) of several dietary minerals, particularly manganese at 163% DV, along with significant amounts of B vitamins (table).

Raw figs are 79% water, 19% carbohydrates, 1% protein, and contain negligible fat (table). They are a moderate source (14% of the Daily Value, DV) of dietary fiber and 310 kilojoules (74 kcal) of food energy per 100-gram serving, and do not supply essential micronutrients in significant contents (table