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Nutrients in 5 ounces of Walnuts

English Walnuts (Juglans regia).

Macros Ratio

Protein Fat Carbs
9%
84%
7%
5 oz ▼

Macro Nutrients

Walnuts
Energy927 kcal
32%
English Walnuts have 927.02865 kcal of Energy per 5 ounces, which is 32% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat92 g
95%
English Walnuts have 92.43354475 g of Fat per 5 ounces, which is 95% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein21.6 g
38.6%
English Walnuts have 21.58814425 g of Protein per 5 ounces, which is 38.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate19.4 g
15%
English Walnuts have 19.43358225 g of Carbohydrate per 5 ounces, which is 15% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3.7 g
5.1%
English Walnuts have 3.69960975 g of Sugars per 5 ounces, which is 5.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber9.5 g
25%
English Walnuts have 9.4970825 g of Fiber per 5 ounces, which is 25% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Saturated Fat8.7 g
27%
English Walnuts have 8.68345185 g of Saturated Fat per 5 ounces, which is 27% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 313 g
804%
English Walnuts have 12.870673 g of Omega 3 per 5 ounces, which is 804% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 654 g
318%
English Walnuts have 53.995875175 g of Omega 6 per 5 ounces, which is 318% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water5.77 g
0.16%
English Walnuts have 5.76912325 g of Water per 5 ounces, which is 0.16% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Walnuts
Vitamin A1.4 μg
0.16%
English Walnuts have 1.417475 μg of Vitamin A per 5 ounces, which is 0.16% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.48 mg
40.3%
English Walnuts have 0.483358975 mg of Thiamine per 5 ounces, which is 40.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.21 mg
16.4%
English Walnuts have 0.21262125 mg of Vitamin B2 per 5 ounces, which is 16.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B31.6 mg
9.97%
English Walnuts have 1.594659375 mg of Vitamin B3 per 5 ounces, which is 9.97% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.76 mg
58.6%
English Walnuts have 0.761184075 mg of Vitamin B6 per 5 ounces, which is 58.6% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C1.84 mg
2.05%
English Walnuts have 1.8427175 mg of Vitamin C per 5 ounces, which is 2.05% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E0.99 mg
6.6%
English Walnuts have 0.9922325 mg of Vitamin E per 5 ounces, which is 6.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K3.83 μg
3.2%
English 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
Folate139 μg
34.7%
English Walnuts have 138.91255 μg of Folate per 5 ounces, which is 34.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Walnuts
Calcium139 mg
14%
English Walnuts have 138.91255 mg of Calcium per 5 ounces, which is 14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.25 mg
250%
English Walnuts have 2.24811535 mg of Copper per 5 ounces, which is 250% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron4.12 mg
51.6%
English Walnuts have 4.12485225 mg of Iron per 5 ounces, which is 51.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium224 mg
53.3%
English Walnuts have 223.96105 mg of Magnesium per 5 ounces, which is 53.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese4.84 mg
210%
English Walnuts have 4.83925965 mg of Manganese per 5 ounces, which is 210% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus490 mg
70%
English Walnuts have 490.44635 mg of Phosphorus per 5 ounces, which is 70% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium625 mg
18.4%
English Walnuts have 625.106475 mg of Potassium per 5 ounces, which is 18.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium6.95 μg
12.6%
English Walnuts have 6.9456275 μg of Selenium per 5 ounces, which is 12.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium2.83 mg
0.19%
English 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
Zinc4.38 mg
40%
English Walnuts have 4.37999775 mg of Zinc per 5 ounces, which is 40% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 5 ounces of English Walnuts:
5 ounces of Walnuts is an excellent source of Thiamine, Vitamin B6 and Folate. It has a good amount of Vitamin B2 and Vitamin B3. It also has some Vitamin E and Vitamin K. While 5 ounces of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 5 ounces of English Walnuts:
5 ounces 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, Potassium and Selenium. It has no Sodium.
Macronutrients in 5 ounces of English Walnuts:
5 ounces of Walnuts has outstanding amounts of Fat, Omega 3 and Omega 6.
It is an excellent source of Protein, Fiber and Saturated Fat. It also has a good amount of Carbohydrate. This nut has some Sugars.



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