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Nutrients in 500 calories of Walnuts

English Walnuts (Juglans regia).

Weight per 500 Calories

Walnuts
76.5g

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

Macros Ratio

Protein Fat Carbs
9%
84%
7%
500 kcal ▼

Macro Nutrients

Walnuts
Energy500 kcal
17.2%
English 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
Fat50 g
51.4%
English Walnuts have 49.854740061162 g of Fat per 500 calories, which is 51.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein11.6 g
20.8%
English Walnuts have 11.64373088685 g of Protein per 500 calories, which is 20.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate10.5 g
8.06%
English Walnuts have 10.481651376147 g of Carbohydrate per 500 calories, which is 8.06% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2 g
2.75%
English Walnuts have 1.9954128440367 g of Sugars per 500 calories, which is 2.75% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber5.12 g
13.5%
English Walnuts have 5.1223241590214 g of Fiber per 500 calories, which is 13.5% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Saturated Fat4.7 g
14.6%
English Walnuts have 4.6834862385321 g of Saturated Fat per 500 calories, which is 14.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 36.94 g
434%
English Walnuts have 6.9418960244648 g of Omega 3 per 500 calories, which is 434% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 629 g
171%
English Walnuts have 29.123088685015 g of Omega 6 per 500 calories, which is 171% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water3.1 g
0.084%
English Walnuts have 3.111620795107 g of Water per 500 calories, which is 0.084% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Walnuts
Vitamin A0.76 μg
0.085%
English Walnuts have 0.76452599388379 μg of Vitamin A per 500 calories, which is 0.085% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.26 mg
21.7%
English Walnuts have 0.26070336391437 mg of Thiamine per 500 calories, which is 21.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.11 mg
8.82%
English Walnuts have 0.11467889908257 mg of Vitamin B2 per 500 calories, which is 8.82% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B30.86 mg
5.38%
English Walnuts have 0.86009174311927 mg of Vitamin B3 per 500 calories, which is 5.38% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.41 mg
31.6%
English Walnuts have 0.4105504587156 mg of Vitamin B6 per 500 calories, which is 31.6% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C0.99 mg
1.1%
English Walnuts have 0.99388379204893 mg of Vitamin C per 500 calories, which is 1.1% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E0.54 mg
3.57%
English Walnuts have 0.53516819571865 mg of Vitamin E per 500 calories, which is 3.57% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2.06 μg
1.72%
English Walnuts have 2.0642201834862 μg of Vitamin K per 500 calories, which is 1.72% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Folate75 μg
18.7%
English Walnuts have 74.923547400612 μg of Folate per 500 calories, which is 18.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Walnuts
Calcium75 mg
7.5%
English Walnuts have 74.923547400612 mg of Calcium per 500 calories, which is 7.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.2 mg
135%
English Walnuts have 1.2125382262997 mg of Copper per 500 calories, which is 135% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron2.22 mg
28%
English Walnuts have 2.2247706422018 mg of Iron per 500 calories, which is 28% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium121 mg
28.8%
English Walnuts have 120.79510703364 mg of Magnesium per 500 calories, which is 28.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.6 mg
113%
English Walnuts have 2.6100917431193 mg of Manganese per 500 calories, which is 113% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus265 mg
37.8%
English Walnuts have 264.52599388379 mg of Phosphorus per 500 calories, which is 37.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium337 mg
9.9%
English Walnuts have 337.15596330275 mg of Potassium per 500 calories, which is 9.9% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.75 μg
6.8%
English Walnuts have 3.7461773700306 μg of Selenium per 500 calories, which is 6.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1.53 mg
0.1%
English Walnuts have 1.5290519877676 mg of Sodium per 500 calories, which is 0.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.36 mg
21.5%
English Walnuts have 2.3623853211009 mg of Zinc per 500 calories, which is 21.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 500 calories of English Walnuts:
500 calories of Walnuts is an excellent source of Thiamine and Vitamin B6. It has a good amount of Vitamin B2 and Folate. It also has some Vitamin B3 and Vitamin E. While 500 calories of product has trace amounts of Vitamin C and Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 500 calories of English Walnuts:
500 calories of Walnuts has outstanding amounts of Copper and Manganese.
It is an excellent source of Iron, Magnesium, Phosphorus and Zinc. It also has a good amount of Calcium and Potassium. This nut has some Selenium. It has no Sodium.
Macronutrients in 500 calories of English Walnuts:
500 calories of 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 Carbohydrate, Fiber and Saturated Fat. This nut has some Sugars.



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