Nutrients in 14 ounces of Black Walnuts

Dried Black Walnuts (Juglans nigra).

Macros Ratio

Protein Fat Carbs

14%

80%

14 oz ▼

Macro Nutrients

Black Walnuts

Energy2457 kcal

84.7%

Dried Black Walnuts have 2456.76767 kcal of Energy per 14 ounces, which is 84.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat235 g

243%

Dried Black Walnuts have 235.4766169 g of Fat per 14 ounces, which is 243% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat14 g

43%

Dried Black Walnuts have 13.82378319 g of Saturated Fat per 14 ounces, which is 43% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 310.6 g

664%

Dried Black Walnuts have 10.62482561 g of Omega 3 per 14 ounces, which is 664% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 6134 g

788%

Dried Black Walnuts have 133.9910768 g of Omega 6 per 14 ounces, which is 788% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dried Black Walnuts have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate38 g

29.2%

Dried Black Walnuts have 38.0223494 g of Carbohydrate per 14 ounces, which is 29.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.37 g

6.02%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Dried Black Walnuts have 4.365823 g of Sugars per 14 ounces, which is 6.02% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.2 g

0.27%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Dried Black Walnuts have 0.1984465 g of Fructose per 14 ounces, which is 0.27% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.2 g

Dried Black Walnuts have 0.1984465 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose3.97 g

Dried Black Walnuts have 3.96893 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber27 g

71%

Dried Black Walnuts have 26.988724 g of Fiber per 14 ounces, which is 71% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein95 g

171%

Dried Black Walnuts have 95.4924558 g of Protein per 14 ounces, which is 171% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Black Walnuts

Vitamin A7.94 μg

0.88%

RAE, retinol activity equivalents

Dried Black Walnuts have 7.93786 μg of Vitamin A per 14 ounces, which is 0.88% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.23 mg

19%

Thiamine

Dried Black Walnuts have 0.22622901 mg of Vitamin B1 per 14 ounces, which is 19% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.52 mg

39.7%

Riboflavin

Dried Black Walnuts have 0.5159609 mg of Vitamin B2 per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.87 mg

11.7%

Niacin, nicotinic acid, niacinamide

Dried Black Walnuts have 1.8653971 mg of Vitamin B3 per 14 ounces, which is 11.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B56.6 mg

132%

Pantothenic acid

Dried Black Walnuts have 6.5884238 mg of Vitamin B5 per 14 ounces, which is 132% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.3 mg

178%

Pyridoxine

Dried Black Walnuts have 2.31388619 mg of Vitamin B6 per 14 ounces, which is 178% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9123 μg

30.8%

Folates and Folic Acid

Dried Black Walnuts have 123.03683 μg of Vitamin B9 per 14 ounces, which is 30.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dried Black Walnuts have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C6.75 mg

7.5%

Ascorbic acid

Dried Black Walnuts have 6.747181 mg of Vitamin C per 14 ounces, which is 7.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dried Black Walnuts have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E8.26 mg

55%

Tocopherols and Tocotrienols

Dried Black Walnuts have 8.2553744 mg of Vitamin E per 14 ounces, which is 55% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K10.7 μg

8.93%

Phytomenadione or phylloquinone

Dried Black Walnuts have 10.716111 μg of Vitamin K per 14 ounces, which is 8.93% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Black Walnuts

Calcium242 mg

24.2%

Dried Black Walnuts have 242.10473 mg of Calcium per 14 ounces, which is 24.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper5.4 mg

600%

Dried Black Walnuts have 5.3977448 mg of Copper per 14 ounces, which is 600% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron12.4 mg

155%

Dried Black Walnuts have 12.3830616 mg of Iron per 14 ounces, which is 155% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium798 mg

190%

Dried Black Walnuts have 797.75493 mg of Magnesium per 14 ounces, which is 190% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese15.5 mg

672%

Dried Black Walnuts have 15.46295128 mg of Manganese per 14 ounces, which is 672% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus2036 mg

291%

Dried Black Walnuts have 2036.06109 mg of Phosphorus per 14 ounces, which is 291% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2076 mg

61%

Dried Black Walnuts have 2075.75039 mg of Potassium per 14 ounces, which is 61% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium67.5 μg

123%

Dried Black Walnuts have 67.47181 μg of Selenium per 14 ounces, which is 123% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.94 mg

0.53%

Dried Black Walnuts have 7.93786 mg of Sodium per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc13.4 mg

122%

Dried Black Walnuts have 13.3752941 mg of Zinc per 14 ounces, which is 122% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water18 g

0.49%

Dried Black Walnuts have 18.0983208 g of Water per 14 ounces, which is 0.49% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Dried Black Walnuts:

14 ounces of Black Walnuts has outstanding amounts of Vitamin B5 and Vitamin B6.
It is an excellent source of Vitamin B2, Vitamin B9 and Vitamin E.
It also has a good amount of Vitamin B1, Vitamin B3, Vitamin C and Vitamin K.
While 14 ounces of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Dried Black Walnuts:

14 ounces of Black Walnuts has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc.
It is an excellent source of Calcium and Potassium.
It has no Sodium.

Macronutrients in 14 ounces of Dried Black Walnuts:

14 ounces of Black Walnuts has outstanding amounts of Fat, Omega 3, Omega 6 and Protein.
It is an excellent source of Saturated Fat, Carbohydrate and Fiber.
It also has some Sugars.
It has no Fructose, Glucose and Sucrose.

Compare Dried Black Walnuts with:

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Food Info

Nutrients in 14 ounces of Black Walnuts

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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