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Nutrients in 14 ounces of Walnuts

English Walnuts (Juglans regia).

Macros Ratio

Protein Fat Carbs
9%
84%
7%
14 oz ▼

Macro Nutrients

Walnuts
Energy2596 kcal
89.5%
English Walnuts have 2595.68022 kcal of Energy per 14 ounces, which is 89.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat259 g
267%
English Walnuts have 258.8139253 g of Fat per 14 ounces, which is 267% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein60.4 g
108%
English Walnuts have 60.4468039 g of Protein per 14 ounces, which is 108% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate54.4 g
42%
English Walnuts have 54.4140303 g of Carbohydrate per 14 ounces, which is 42% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars10.4 g
14.3%
English Walnuts have 10.3589073 g of Sugars per 14 ounces, which is 14.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber26.6 g
70%
English Walnuts have 26.591831 g of Fiber per 14 ounces, which is 70% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Cholesterol0 mg
0%
English 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
Saturated Fat24.3 g
76%
English Walnuts have 24.31366518 g of Saturated Fat per 14 ounces, which is 76% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 336 g
2252%
English Walnuts have 36.0378844 g of Omega 3 per 14 ounces, which is 2252% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 6151 g
889%
English Walnuts have 151.18845049 g of Omega 6 per 14 ounces, which is 889% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water16 g
0.44%
English Walnuts have 16.1535451 g of Water per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Walnuts
Vitamin A3.97 μg
0.44%
English Walnuts have 3.96893 μg of Vitamin A per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine1.35 mg
113%
English Walnuts have 1.35340513 mg of Thiamine per 14 ounces, which is 113% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.6 mg
45.8%
English Walnuts have 0.5953395 mg of Vitamin B2 per 14 ounces, which is 45.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B34.47 mg
28%
English Walnuts have 4.46504625 mg of Vitamin B3 per 14 ounces, which is 28% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B62.13 mg
164%
English Walnuts have 2.13131541 mg of Vitamin B6 per 14 ounces, which is 164% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
English 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
Vitamin C5.16 mg
5.73%
English Walnuts have 5.159609 mg of Vitamin C per 14 ounces, which is 5.73% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
English 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
Vitamin E2.78 mg
18.5%
English Walnuts have 2.778251 mg of Vitamin E per 14 ounces, which is 18.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K10.7 μg
8.93%
English 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
Folate389 μg
97%
English Walnuts have 388.95514 μg of Folate per 14 ounces, which is 97% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Walnuts
Calcium389 mg
39%
English Walnuts have 388.95514 mg of Calcium per 14 ounces, which is 39% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper6.3 mg
699%
English Walnuts have 6.29472298 mg of Copper per 14 ounces, which is 699% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron11.5 mg
144%
English Walnuts have 11.5495863 mg of Iron per 14 ounces, which is 144% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium627 mg
149%
English Walnuts have 627.09094 mg of Magnesium per 14 ounces, which is 149% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese13.5 mg
589%
English Walnuts have 13.54992702 mg of Manganese per 14 ounces, which is 589% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus1373 mg
196%
English Walnuts have 1373.24978 mg of Phosphorus per 14 ounces, which is 196% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1750 mg
51.5%
English Walnuts have 1750.29813 mg of Potassium per 14 ounces, which is 51.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium19.4 μg
35.4%
English Walnuts have 19.447757 μg of Selenium per 14 ounces, which is 35.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium7.94 mg
0.53%
English 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
Zinc12.3 mg
111%
English Walnuts have 12.2639937 mg of Zinc per 14 ounces, which is 111% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 14 ounces of English Walnuts:
14 ounces of Walnuts has outstanding amounts of Thiamine, Vitamin B6 and Folate.
It is an excellent source of Vitamin B2 and Vitamin B3. It also has a good amount of Vitamin E and Vitamin K. This nut has some Vitamin C. It has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 14 ounces of English Walnuts:
14 ounces of Walnuts has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc.
It is an excellent source of Calcium, Potassium and Selenium. It has no Sodium.
Macronutrients in 14 ounces of English Walnuts:
14 ounces of Walnuts has outstanding amounts of Fat, Protein, Omega 3 and Omega 6.
It is an excellent source of Carbohydrate, Fiber and Saturated Fat. It also has a good amount of Sugars.



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