Pecans
Pecans are classified as Carya pecan syn. C. illinoensis

Pecans are packed with important nutrients, including vitamin A, vitamin E, folic acid, copper, calcium, magnesium, phosphorous, potassium, manganese, zinc and several B vitamins, such as thiamin. Pecans are naturally cholesterol-free and sodium-free, and one serving provides about 10 percent of the recommended daily value for zinc and fiber.

Less than 10 percent of the fat in pecans comes from saturated fat, and 66 percent to 70 percent of the fat in pecans is of the healthy monounsaturated variety (primarily oleic acid). Pecans are a source of protein as well as plant sterols.