7. Squash and Pumpkin Seeds: 350.2 mg, 28% DV
Small but mighty, squash and pumpkin seeds pack 28 percent of the DV for phosphorus, 14 percent of the DV for iron and 17 percent of the DV for protein per 1-ounce serving.
Seeds are also a good source of heart-healthy unsaturated fat, making them a good choice for an afternoon snack.
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