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

84%

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

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

Cholesterol0 mg

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

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%

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

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

Fructose0.069 g

0.095%

≤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 0.068807339449541 g of Fructose per 500 calories, which is 0.095% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.061 g

English Walnuts have 0.061162079510703 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.86 g

English Walnuts have 1.8577981651376 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g 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

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
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Vitamins

Walnuts

Vitamin A0.76 μg

0.085%

RAE, retinol activity equivalents

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
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Vitamin B10.26 mg

21.7%

Thiamine

English Walnuts have 0.26070336391437 mg of Vitamin B1 per 500 calories, which is 21.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg

8.82%

Riboflavin

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
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Vitamin B30.86 mg

5.38%

Niacin, nicotinic acid, niacinamide

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
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Vitamin B50.44 mg

8.7%

Pantothenic acid

English Walnuts have 0.43577981651376 mg of Vitamin B5 per 500 calories, which is 8.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.41 mg

31.6%

Pyridoxine

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 B713.2 μg

44%

Biotin

English Walnuts have 13.22629969419 μg of Vitamin B7 per 500 calories, which is 44% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B975 μg

18.7%

Folates and Folic Acid

English Walnuts have 74.923547400612 μg of Vitamin B9 per 500 calories, which is 18.7% 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 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 C0.99 mg

1.1%

Ascorbic acid

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

Calciferol, cholecalciferol, ergocalciferol

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
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Vitamin E0.54 mg

3.57%

Tocopherols and Tocotrienols

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%

Phytomenadione or phylloquinone

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

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

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

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

Molybdenum16 μg

35.7%

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

English Walnuts have 16.05504587156 μg of Molybdenum per 500 calories, which is 35.7% of the Recommended Dietary Allowance of 45μg 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

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 in 500 calories of English Walnuts:

500 calories of Walnuts is an excellent source of Vitamin B1, Vitamin B6 and Vitamin B7.
It has a good amount of Vitamin B2, Vitamin B5 and Vitamin B9.
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, Molybdenum, 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 Saturated Fat, Carbohydrate and Fiber.
This nut has some Sugars.
It has no Fructose, Glucose and Sucrose.

Compare English Walnuts with:

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

Food Info

Nutrients in 500 calories of Walnuts

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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