Nutrients in 1 pound of Walnuts

English Walnuts (Juglans regia).

Macros Ratio

Protein Fat Carbs

84%

1 lb ▼

Macro Nutrients

Walnuts

Energy2966 kcal

102%

English Walnuts have 2966.49168 kcal of Energy per 1 pound, which is 102% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat296 g

305%

English Walnuts have 295.7873432 g of Fat per 1 pound, which is 305% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat27.8 g

87%

English Walnuts have 27.78704592 g of Saturated Fat per 1 pound, which is 87% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 341 g

2574%

English Walnuts have 41.1861536 g of Omega 3 per 1 pound, which is 2574% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 6173 g

1016%

English Walnuts have 172.78680056 g of Omega 6 per 1 pound, which is 1016% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

English Walnuts have 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate62 g

48%

English Walnuts have 62.1874632 g of Carbohydrate per 1 pound, which is 48% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars12 g

16.3%

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

English Walnuts have 11.8387512 g of Sugars per 1 pound, which is 16.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.41 g

0.56%

≤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]

English Walnuts have 0.4082328 g of Fructose per 1 pound, which is 0.56% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.36 g

English Walnuts have 0.3628736 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose11 g

English Walnuts have 11.0222856 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber30.4 g

80%

English Walnuts have 30.390664 g of Fiber per 1 pound, which is 80% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein69 g

123%

English Walnuts have 69.0820616 g of Protein per 1 pound, which is 123% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Walnuts

Vitamin A4.54 μg

0.5%

RAE, retinol activity equivalents

English Walnuts have 4.53592 μg of Vitamin A per 1 pound, which is 0.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.55 mg

129%

Thiamine

English Walnuts have 1.54674872 mg of Vitamin B1 per 1 pound, which is 129% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.68 mg

52.3%

Riboflavin

English Walnuts have 0.680388 mg of Vitamin B2 per 1 pound, which is 52.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.1 mg

32%

Niacin, nicotinic acid, niacinamide

English Walnuts have 5.10291 mg of Vitamin B3 per 1 pound, which is 32% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.6 mg

51.7%

Pantothenic acid

English Walnuts have 2.5854744 mg of Vitamin B5 per 1 pound, which is 51.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.44 mg

187%

Pyridoxine

English Walnuts have 2.43578904 mg of Vitamin B6 per 1 pound, which is 187% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B778.5 μg

262%

Biotin

English Walnuts have 78.471416 μg of Vitamin B7 per 1 pound, which is 262% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B9445 μg

111%

Folates and Folic Acid

English Walnuts have 444.52016 μg of Vitamin B9 per 1 pound, which is 111% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

English Walnuts have 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C5.9 mg

6.55%

Ascorbic acid

English Walnuts have 5.896696 mg of Vitamin C per 1 pound, which is 6.55% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

English Walnuts have 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.18 mg

21%

Tocopherols and Tocotrienols

English Walnuts have 3.175144 mg of Vitamin E per 1 pound, which is 21% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K12.2 μg

10.2%

Phytomenadione or phylloquinone

English Walnuts have 12.246984 μg of Vitamin K per 1 pound, which is 10.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Walnuts

Calcium445 mg

44.5%

English Walnuts have 444.52016 mg of Calcium per 1 pound, which is 44.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper7.2 mg

799%

English Walnuts have 7.19396912 mg of Copper per 1 pound, which is 799% 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

Iron13 mg

165%

English Walnuts have 13.1995272 mg of Iron per 1 pound, which is 165% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium717 mg

171%

English Walnuts have 716.67536 mg of Magnesium per 1 pound, which is 171% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese15.5 mg

673%

English Walnuts have 15.48563088 mg of Manganese per 1 pound, which is 673% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum95 μg

212%

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

English Walnuts have 95.25432 μg of Molybdenum per 1 pound, which is 212% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus1569 mg

224%

English Walnuts have 1569.42832 mg of Phosphorus per 1 pound, which is 224% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2000 mg

59%

English Walnuts have 2000.34072 mg of Potassium per 1 pound, which is 59% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium22.2 μg

40.4%

English Walnuts have 22.226008 μg of Selenium per 1 pound, which is 40.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium9.07 mg

0.6%

English Walnuts have 9.07184 mg of Sodium per 1 pound, which is 0.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc14 mg

127%

English Walnuts have 14.0159928 mg of Zinc per 1 pound, which is 127% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water18.5 g

0.5%

English Walnuts have 18.4611944 g of Water per 1 pound, which is 0.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of English Walnuts:

1 pound of Walnuts has outstanding amounts of Vitamin B1, Vitamin B6, Vitamin B7 and Vitamin B9.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E.
It also has a good amount of Vitamin K.
This nut has some Vitamin C.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 1 pound of English Walnuts:

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

Macronutrients in 1 pound of English Walnuts:

1 pound of Walnuts has outstanding amounts of Fat, Saturated Fat, Omega 3, Omega 6 and Protein.
It is an excellent source of Carbohydrate and Fiber.
It also has a good amount of Sugars.
It has no Fructose, Glucose and Sucrose.

Compare English Walnuts with:

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Food Info

Nutrients in 1 pound of Walnuts

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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