Nutrients in 500 calories of Black Walnuts

Dried Black Walnuts (Juglans nigra).

Weight per 500 Calories

Black Walnuts

80.8g

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

Macros Ratio

Protein Fat Carbs

14%

80%

500 kcal ▼

Macro Nutrients

Black Walnuts

Energy500 kcal

17.2%

Dried Black Walnuts have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat48 g

49.4%

Dried Black Walnuts have 47.924071082391 g of Fat per 500 calories, which is 49.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.8 g

8.8%

Dried Black Walnuts have 2.813408723748 g of Saturated Fat per 500 calories, which is 8.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 32.16 g

135%

Dried Black Walnuts have 2.1623586429725 g of Omega 3 per 500 calories, which is 135% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 627.3 g

160%

Dried Black Walnuts have 27.269789983845 g of Omega 6 per 500 calories, which is 160% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate7.74 g

5.95%

Dried Black Walnuts have 7.7382875605816 g of Carbohydrate per 500 calories, which is 5.95% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.89 g

1.23%

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

Dried Black Walnuts have 0.88852988691438 g of Sugars per 500 calories, which is 1.23% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.04 g

0.056%

≤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 0.040387722132472 g of Fructose per 500 calories, which is 0.056% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.04 g

Dried Black Walnuts have 0.040387722132472 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.81 g

Dried Black Walnuts have 0.80775444264943 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber5.5 g

14.5%

Dried Black Walnuts have 5.4927302100162 g of Fiber per 500 calories, which is 14.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein19.4 g

34.7%

Dried Black Walnuts have 19.434571890145 g of Protein per 500 calories, which is 34.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Black Walnuts

Vitamin A1.6 μg

0.18%

RAE, retinol activity equivalents

Dried Black Walnuts have 1.6155088852989 μg of Vitamin A per 500 calories, which is 0.18% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.046 mg

3.84%

Thiamine

Dried Black Walnuts have 0.046042003231018 mg of Vitamin B1 per 500 calories, which is 3.84% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg

8.08%

Riboflavin

Dried Black Walnuts have 0.10500807754443 mg of Vitamin B2 per 500 calories, which is 8.08% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.38 mg

2.37%

Niacin, nicotinic acid, niacinamide

Dried Black Walnuts have 0.37964458804523 mg of Vitamin B3 per 500 calories, which is 2.37% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.34 mg

27%

Pantothenic acid

Dried Black Walnuts have 1.3408723747981 mg of Vitamin B5 per 500 calories, which is 27% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.47 mg

36.2%

Pyridoxine

Dried Black Walnuts have 0.47092084006462 mg of Vitamin B6 per 500 calories, which is 36.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B925 μg

6.26%

Folates and Folic Acid

Dried Black Walnuts have 25.040387722132 μg of Vitamin B9 per 500 calories, which is 6.26% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.37 mg

1.53%

Ascorbic acid

Dried Black Walnuts have 1.373182552504 mg of Vitamin C per 500 calories, which is 1.53% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.7 mg

11.2%

Tocopherols and Tocotrienols

Dried Black Walnuts have 1.6801292407108 mg of Vitamin E per 500 calories, which is 11.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.2 μg

1.8%

Phytomenadione or phylloquinone

Dried Black Walnuts have 2.1809369951535 μg of Vitamin K per 500 calories, which is 1.8% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Black Walnuts

Calcium49.3 mg

4.93%

Dried Black Walnuts have 49.273021001616 mg of Calcium per 500 calories, which is 4.93% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.1 mg

122%

Dried Black Walnuts have 1.0985460420032 mg of Copper per 500 calories, which is 122% 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

Iron2.52 mg

31.5%

Dried Black Walnuts have 2.5201938610662 mg of Iron per 500 calories, which is 31.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium162 mg

38.7%

Dried Black Walnuts have 162.35864297254 mg of Magnesium per 500 calories, which is 38.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.15 mg

137%

Dried Black Walnuts have 3.1470113085622 mg of Manganese per 500 calories, which is 137% 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

Phosphorus414 mg

59%

Dried Black Walnuts have 414.37802907916 mg of Phosphorus per 500 calories, which is 59% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium422 mg

12.4%

Dried Black Walnuts have 422.45557350565 mg of Potassium per 500 calories, which is 12.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium13.7 μg

25%

Dried Black Walnuts have 13.73182552504 μg of Selenium per 500 calories, which is 25% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1.6 mg

0.11%

Dried Black Walnuts have 1.6155088852989 mg of Sodium per 500 calories, which is 0.11% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.72 mg

24.7%

Dried Black Walnuts have 2.7221324717286 mg of Zinc per 500 calories, which is 24.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3.7 g

0.1%

Dried Black Walnuts have 3.6833602584814 g of Water per 500 calories, which is 0.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Dried Black Walnuts:

500 calories of Black Walnuts is an excellent source of Vitamin B5 and Vitamin B6.
It has a good amount of Vitamin B2 and Vitamin E.
It also has some Vitamin B1 and Vitamin B9.
While 500 calories of product has trace amounts of Vitamin B3, Vitamin C and Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 500 calories of Dried Black Walnuts:

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

Macronutrients in 500 calories of Dried Black Walnuts:

500 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 Saturated Fat and Fiber.
This nut has some Carbohydrate.
While 500 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 500 calories of Black Walnuts

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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