Nutrients in 300 calories of Black Walnuts

Dried Black Walnuts (Juglans nigra).

Weight per 300 Calories

Black Walnuts

48.5g

Dried Black Walnuts has very high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

14%

80%

300 kcal ▼

Macro Nutrients

Black Walnuts

Energy300 kcal

10.3%

Dried Black Walnuts have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat28.8 g

29.6%

Dried Black Walnuts have 28.754442649435 g of Fat per 300 calories, which is 29.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.7 g

5.28%

Dried Black Walnuts have 1.6880452342488 g of Saturated Fat per 300 calories, which is 5.28% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.3 g

81%

Dried Black Walnuts have 1.2974151857835 g of Omega 3 per 300 calories, which is 81% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 616.4 g

96%

Dried Black Walnuts have 16.361873990307 g of Omega 6 per 300 calories, which is 96% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate4.64 g

3.57%

Dried Black Walnuts have 4.6429725363489 g of Carbohydrate per 300 calories, which is 3.57% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.53 g

0.74%

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

Dried Black Walnuts have 0.53311793214863 g of Sugars per 300 calories, which is 0.74% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.024 g

0.033%

≤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 0.024232633279483 g of Fructose per 300 calories, which is 0.033% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.024 g

Dried Black Walnuts have 0.024232633279483 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.48 g

Dried Black Walnuts have 0.48465266558966 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber3.3 g

8.67%

Dried Black Walnuts have 3.2956381260097 g of Fiber per 300 calories, which is 8.67% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11.7 g

21%

Dried Black Walnuts have 11.660743134087 g of Protein per 300 calories, which is 21% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Black Walnuts

Vitamin A0.97 μg

0.11%

RAE, retinol activity equivalents

Dried Black Walnuts have 0.96930533117932 μg of Vitamin A per 300 calories, which is 0.11% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.028 mg

2.3%

Thiamine

Dried Black Walnuts have 0.027625201938611 mg of Vitamin B1 per 300 calories, which is 2.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.063 mg

4.85%

Riboflavin

Dried Black Walnuts have 0.063004846526656 mg of Vitamin B2 per 300 calories, which is 4.85% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.23 mg

1.42%

Niacin, nicotinic acid, niacinamide

Dried Black Walnuts have 0.22778675282714 mg of Vitamin B3 per 300 calories, which is 1.42% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.8 mg

16%

Pantothenic acid

Dried Black Walnuts have 0.80452342487884 mg of Vitamin B5 per 300 calories, which is 16% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.28 mg

21.7%

Pyridoxine

Dried Black Walnuts have 0.28255250403877 mg of Vitamin B6 per 300 calories, which is 21.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B915 μg

3.76%

Folates and Folic Acid

Dried Black Walnuts have 15.024232633279 μg of Vitamin B9 per 300 calories, which is 3.76% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.82 mg

0.92%

Ascorbic acid

Dried Black Walnuts have 0.82390953150242 mg of Vitamin C per 300 calories, which is 0.92% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1 mg

6.72%

Tocopherols and Tocotrienols

Dried Black Walnuts have 1.0080775444265 mg of Vitamin E per 300 calories, which is 6.72% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.3 μg

1.1%

Phytomenadione or phylloquinone

Dried Black Walnuts have 1.3085621970921 μg of Vitamin K per 300 calories, which is 1.1% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Black Walnuts

Calcium29.6 mg

2.96%

Dried Black Walnuts have 29.563812600969 mg of Calcium per 300 calories, which is 2.96% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.66 mg

73.2%

Dried Black Walnuts have 0.65912762520194 mg of Copper per 300 calories, which is 73.2% 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

Iron1.5 mg

19%

Dried Black Walnuts have 1.5121163166397 mg of Iron per 300 calories, which is 19% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium97 mg

23%

Dried Black Walnuts have 97.415185783522 mg of Magnesium per 300 calories, which is 23% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.9 mg

82%

Dried Black Walnuts have 1.8882067851373 mg of Manganese per 300 calories, which is 82% 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

Phosphorus249 mg

35.5%

Dried Black Walnuts have 248.6268174475 mg of Phosphorus per 300 calories, which is 35.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium253 mg

7.46%

Dried Black Walnuts have 253.47334410339 mg of Potassium per 300 calories, which is 7.46% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium8.24 μg

15%

Dried Black Walnuts have 8.2390953150242 μg of Selenium per 300 calories, which is 15% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium0.97 mg

0.065%

Dried Black Walnuts have 0.96930533117932 mg of Sodium per 300 calories, which is 0.065% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.63 mg

15%

Dried Black Walnuts have 1.6332794830372 mg of Zinc per 300 calories, which is 15% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2.2 g

0.06%

Dried Black Walnuts have 2.2100161550889 g of Water per 300 calories, which is 0.06% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Dried Black Walnuts:

300 calories of Black Walnuts is an excellent source of Vitamin B6.
It has a good amount of Vitamin B5.
It also has some Vitamin B2, Vitamin B9 and Vitamin E.
While 300 calories of product has trace amounts of Vitamin B1, Vitamin B3, Vitamin C and Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Dried Black Walnuts:

300 calories of Black Walnuts has outstanding amounts of Manganese.
It is an excellent source of Copper, Magnesium and Phosphorus.
It also has a good amount of Iron, Potassium, Selenium and Zinc.
This nut has some Calcium.
It has no Sodium.

Macronutrients in 300 calories of Dried Black Walnuts:

300 calories of Black Walnuts has outstanding amounts of Omega 3 and Omega 6.
It is an excellent source of Fat and Protein.
It also has a good amount of Fiber.
This nut has some Saturated Fat and Carbohydrate.
While 300 calories of product has trace amounts of Sugars, it has no Fructose, Glucose and Sucrose.

Compare Dried Black Walnuts with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Black Walnuts

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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