Nutrients in 5 ounces of Black Walnuts

Dried Black Walnuts (Juglans nigra).

Macros Ratio

Protein Fat Carbs

14%

80%

5 oz ▼

Macro Nutrients

Black Walnuts

Energy877 kcal

30.3%

Dried Black Walnuts have 877.417025 kcal of Energy per 5 ounces, which is 30.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat84 g

86.7%

Dried Black Walnuts have 84.09879175 g of Fat per 5 ounces, which is 86.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat4.94 g

15.4%

Dried Black Walnuts have 4.937065425 g of Saturated Fat per 5 ounces, which is 15.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 33.8 g

237%

Dried Black Walnuts have 3.794580575 g of Omega 3 per 5 ounces, which is 237% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 648 g

281%

Dried Black Walnuts have 47.853956 g of Omega 6 per 5 ounces, which is 281% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate13.6 g

10.4%

Dried Black Walnuts have 13.5794105 g of Carbohydrate per 5 ounces, which is 10.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.56 g

2.15%

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

Dried Black Walnuts have 1.5592225 g of Sugars per 5 ounces, which is 2.15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.071 g

0.098%

≤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 0.07087375 g of Fructose per 5 ounces, which is 0.098% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.071 g

Dried Black Walnuts have 0.07087375 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.4 g

Dried Black Walnuts have 1.417475 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber9.64 g

25.4%

Dried Black Walnuts have 9.63883 g of Fiber per 5 ounces, which is 25.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein34 g

61%

Dried Black Walnuts have 34.1044485 g of Protein per 5 ounces, which is 61% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Black Walnuts

Vitamin A2.83 μg

0.31%

RAE, retinol activity equivalents

Dried Black Walnuts have 2.83495 μg of Vitamin A per 5 ounces, which is 0.31% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.081 mg

6.73%

Thiamine

Dried Black Walnuts have 0.080796075 mg of Vitamin B1 per 5 ounces, which is 6.73% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg

14%

Riboflavin

Dried Black Walnuts have 0.18427175 mg of Vitamin B2 per 5 ounces, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.67 mg

4.16%

Niacin, nicotinic acid, niacinamide

Dried Black Walnuts have 0.66621325 mg of Vitamin B3 per 5 ounces, which is 4.16% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.35 mg

47%

Pantothenic acid

Dried Black Walnuts have 2.3530085 mg of Vitamin B5 per 5 ounces, which is 47% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.83 mg

63.6%

Pyridoxine

Dried Black Walnuts have 0.826387925 mg of Vitamin B6 per 5 ounces, which is 63.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B944 μg

11%

Folates and Folic Acid

Dried Black Walnuts have 43.941725 μg of Vitamin B9 per 5 ounces, which is 11% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C2.4 mg

2.68%

Ascorbic acid

Dried Black Walnuts have 2.4097075 mg of Vitamin C per 5 ounces, which is 2.68% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.95 mg

19.7%

Tocopherols and Tocotrienols

Dried Black Walnuts have 2.948348 mg of Vitamin E per 5 ounces, which is 19.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.83 μg

3.2%

Phytomenadione or phylloquinone

Dried Black Walnuts have 3.8271825 μg of Vitamin K per 5 ounces, which is 3.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Black Walnuts

Calcium86.5 mg

8.65%

Dried Black Walnuts have 86.465975 mg of Calcium per 5 ounces, which is 8.65% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.93 mg

214%

Dried Black Walnuts have 1.927766 mg of Copper per 5 ounces, which is 214% 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

Iron4.42 mg

55.3%

Dried Black Walnuts have 4.422522 mg of Iron per 5 ounces, which is 55.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium285 mg

68%

Dried Black Walnuts have 284.912475 mg of Magnesium per 5 ounces, which is 68% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.52 mg

240%

Dried Black Walnuts have 5.5224826 mg of Manganese per 5 ounces, which is 240% 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

Phosphorus727 mg

104%

Dried Black Walnuts have 727.164675 mg of Phosphorus per 5 ounces, which is 104% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium741 mg

22%

Dried Black Walnuts have 741.339425 mg of Potassium per 5 ounces, which is 22% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium24 μg

44%

Dried Black Walnuts have 24.097075 μg of Selenium per 5 ounces, which is 44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2.83 mg

0.19%

Dried Black Walnuts have 2.83495 mg of Sodium per 5 ounces, which is 0.19% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.78 mg

43.4%

Dried Black Walnuts have 4.77689075 mg of Zinc per 5 ounces, which is 43.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water6.46 g

0.17%

Dried Black Walnuts have 6.463686 g of Water per 5 ounces, which is 0.17% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Dried Black Walnuts:

5 ounces of Black Walnuts is an excellent source of Vitamin B5 and Vitamin B6.
It has a good amount of Vitamin B2, Vitamin B9 and Vitamin E.
It also has some Vitamin B1, Vitamin B3, Vitamin C and Vitamin K.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Dried Black Walnuts:

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

Macronutrients in 5 ounces of Dried Black Walnuts:

5 ounces of Black Walnuts has outstanding amounts of Fat, Omega 3 and Omega 6.
It is an excellent source of Fiber and Protein.
It also has a good amount of Saturated Fat and Carbohydrate.
While 5 ounces of product has trace amounts of Sugars, it has no Fructose, Glucose and Sucrose.

Compare Dried Black Walnuts with:

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Food Info

Nutrients in 5 ounces of Black Walnuts

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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