Thanks to my good friend Kristi Lahusen, who shared this:

A great website prepared by the USDA, which allows you to search literally ANY food item and it will display a report of all the types of carbohydrates, proteins, fats, vitamins, minerals and everything you wanted to know about those foods that you may find yourself asking, ”What is really in this thing?”.

Check out the link below.   Also she provided an example of what one looks like for a cup of almonds:

http://www.nal.usda.gov/fnic/foodcomp/search/

Nuts, almonds (1,2)

Refuse: 60%  (Shells)
Scientific Name: Prunus dulcis
Common Name: Includes USDA commodity food A256, A264
NDB No: 12061 (Nutrient values and weights are for edible portion)

Nutrient	Units	1.00 X 1 cup, ground ——- 95g
Proximates
Water	g	4.46
Energy	kcal	546
Energy	kJ	2288
Protein	g	20.16
Total lipid (fat)	g	46.95
Ash	g	2.84
Carbohydrate, by difference	g	20.59
Fiber, total dietary	g	11.6
Sugars, total	g	3.70
Sucrose	g	3.42
Glucose (dextrose)	g	0.11
Fructose	g	0.09
Lactose	g	0.00
Maltose	g	0.04
Galactose	g	0.05
Starch	g	0.70
Minerals
Calcium, Ca	mg	251
Iron, Fe	mg	3.53
Magnesium, Mg	mg	255
Phosphorus, P	mg	460
Potassium, K	mg	670
Sodium, Na	mg	1
Zinc, Zn	mg	2.93
Copper, Cu	mg	0.946
Manganese, Mn	mg	2.171
Selenium, Se	mcg	2.4
Vitamins
Vitamin C, total ascorbic acid	mg	0.0
Thiamin	mg	0.200
Riboflavin	mg	0.963
Niacin	mg	3.216
Pantothenic acid	mg	0.446
Vitamin B-6	mg	0.136
Folate, total	mcg	48
Folic acid	mcg	0
Folate, food	mcg	48
Folate, DFE	mcg_DFE	48
Choline, total	mg	49.5
Betaine	mg	0.5
Vitamin B-12	mcg	0.00
Vitamin B-12, added	mcg	0.00
Vitamin A, RAE	mcg_RAE	0
Retinol	mcg	0
Carotene, beta	mcg	1
Carotene, alpha	mcg	0
Cryptoxanthin, beta	mcg	0
Vitamin A, IU	IU	1
Lycopene	mcg	0
Lutein + zeaxanthin	mcg	1
Vitamin E (alpha-tocopherol)	mg	24.91
Vitamin E, added	mg	0.00
Tocopherol, beta	mg	0.28
Tocopherol, gamma	mg	0.62
Tocopherol, delta	mg	0.05
Vitamin K (phylloquinone)	mcg	0.0
Lipids
Fatty acids, total saturated	g	3.544
4:0	g	0.000
6:0	g	0.000
8:0	g	0.000
10:0	g	0.000
12:0	g	0.000
13:0	g	0.000
14:0	g	0.006
15:0	g	0.000
16:0	g	2.892
17:0	g	0.007
18:0	g	0.625
20:0	g	0.012
22:0	g	0.002
24:0	g	0.000
Fatty acids, total monounsaturated	g	29.345
14:1	g	0.000
15:1	g	0.000
16:1 undifferentiated	g	0.231
16:1 c	g	0.219
16:1 t	g	0.011
17:1	g	0.024
18:1 undifferentiated	g	29.080
18:1 c	g	29.080
18:1 t	g	0.000
20:1	g	0.010
22:1 undifferentiated	g	0.000
24:1 c	g	0.000
Fatty acids, total polyunsaturated	g	11.467
18:2 undifferentiated	g	11.458
18:2 n-6 c,c	g	11.452
18:2 CLAs	g	0.001
18:2 t not further defined	g	0.005
18:3 undifferentiated	g	0.006
18:3 n-3 c,c,c	g	0.006
18:3 n-6 c,c,c	g	0.000
18:4	g	0.000
20:2 n-6 c,c	g	0.004
20:3 undifferentiated	g	0.000
20:4 undifferentiated	g	0.000
20:5 n-3	g	0.000
22:5 n-3	g	0.000
22:6 n-3	g	0.000
Fatty acids, total trans	g	0.016
Fatty acids, total trans-monoenoic	g	0.011
Cholesterol	mg	0
Stigmasterol	mg	4
Campesterol	mg	5
Beta-sitosterol	mg	125
Amino acids
Tryptophan	g	0.203
Threonine	g	0.568
Isoleucine	g	0.667
Leucine	g	1.414
Lysine	g	0.551
Methionine	g	0.143
Cystine	g	0.180
Phenylalanine	g	1.064
Tyrosine	g	0.429
Valine	g	0.776
Arginine	g	2.324
Histidine	g	0.529
Alanine	g	0.976
Aspartic acid	g	2.765
Glutamic acid	g	6.470
Glycine	g	1.396
Proline	g	0.980
Serine	g	0.901
Other
Alcohol, ethyl	g	0.0
Caffeine	mg	0
Theobromine	mg	0

Footnotes:
1 Unroasted
2 Other phytosterols = 31 mg/100g; these include delta 5-avenasterol, sitostanol, campestanol, and other minor phytosterols.

USDA National Nutrient Database for Standard Reference, Release 21 (2008)