Sometimes it is not just the quantitative intake of vitamins and minerals that matters. What is more important is how essential these are for the body.
Certain vitamins, such as vitamin B6, are harder to absorb by the body in the classic form. Thus, many fruits, vegetables and grains have a high content of vitamin B6, but in its glycosylated form, which, reducing its bioavailability, prevents the body from extracting and using it effectively. On the other hand, nuts are an excellent source of vitamin B6, although they contain a much smaller amount than other foods. The answer is found in the form with high bioavailability under which vitamin B6 is found in nuts, a form that makes it easy for the body to use. (Office of Dietary Supplements).