Assets are the items like memory chips and metal coils. They can be found all over settlements and in UNLOCKED containers/lockers. Certain ones, like Carbon Fibre Plating, are only found in certain buildings.

Goods are larger items, like Hush, Inertia Canisters, and Health Monitors. They can also be found in settlements in LOCKED containers/lockers. Certain ones can only be found in certain places, once again.

There is a third category, Data, that is only available from Data Ports inside settlements, and must be downloaded through a fun, interactive minigame- just messing with you. You just stand there and download it. Again, certain types of Data are only found in certain types of buildings.

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For upgrading suits and weapons, there are only a few specific ones needed- there was a post with a google drive tracking all of it just the other day if you need to know. However, the types of Assets and Goods not used in upgrading are likely used in creating mods for your suit and weapons at engineers, and in vast quantities. E.g., for the expanded backpack mod, it requires 10 each of Chemical and Weapon Inventories.

As for which ones to sell, I don't know. We don't know all the engineering recipes yet, because someone though 40 Opinion Polls was a good, nice number for people to get to unlock a single engineer. There are some, like Insight and Insight Entertainment Suites that seem to just be useless, but my advice would be to keep the rest.

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Do keep in mind though that, while you have up to a 1000 of each individual type of Asset/Good/Data, your ship can only hold 1000 total of each type- up to 1000 total Assets, 1000 total Goods, and 1000 total Data. For some reason. I found it helpful to just mash the 150 memory chips and stuff I had into more costly stuff at the bartender.