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Nutrients in 100 grams of Walnuts

English Walnuts (Juglans regia).
rawfreshwhole

Macros Ratio

ProteinsFatsCarbs
9%
84%
7%
100 g ▼

Macro Nutrients

Walnuts
Energy654 kcal
22.6%
English Walnuts have 654 kcal of Energy per 100 grams, which is 22.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat65 g
67%
English Walnuts have 65 g of Fat per 100 grams, which is 67% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein15 g
26.8%
English Walnuts have 15 g of Protein per 100 grams, which is 26.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate13.7 g
10.5%
English Walnuts have 13.7 g of Carbohydrate per 100 grams, which is 10.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.6 g
3.6%
English Walnuts have 2.6 g of Sugars per 100 grams, which is 3.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber6.7 g
17.6%
English Walnuts have 6.7 g of Fiber per 100 grams, which is 17.6% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Saturated Fat6.13 g
19%
English Walnuts have 6.13 g of Saturated Fat per 100 grams, which is 19% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 39.1 g
569%
English Walnuts have 9.1 g of Omega 3 per 100 grams, which is 569% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 638 g
224%
English Walnuts have 38 g of Omega 6 per 100 grams, which is 224% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water4.07 g
0.11%
English Walnuts have 4.07 g of Water per 100 grams, which is 0.11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Walnuts
Vitamin A1 μg
0.11%
English Walnuts have 1 μg of Vitamin A per 100 grams, which is 0.11% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.34 mg
28%
English Walnuts have 0.34 mg of Thiamine per 100 grams, which is 28% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.15 mg
11.5%
English Walnuts have 0.15 mg of Vitamin B2 per 100 grams, which is 11.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B31.13 mg
7.06%
English Walnuts have 1.13 mg of Vitamin B3 per 100 grams, which is 7.06% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.54 mg
41.5%
English Walnuts have 0.54 mg of Vitamin B6 per 100 grams, which is 41.5% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C1.3 mg
1.44%
English Walnuts have 1.3 mg of Vitamin C per 100 grams, which is 1.44% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E0.7 mg
4.67%
English Walnuts have 0.7 mg of Vitamin E per 100 grams, which is 4.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2.7 μg
2.25%
English Walnuts have 2.7 μg of Vitamin K per 100 grams, which is 2.25% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Folate98 μg
24.5%
English Walnuts have 98 μg of Folate per 100 grams, which is 24.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Walnuts
Calcium98 mg
9.8%
English Walnuts have 98 mg of Calcium per 100 grams, which is 9.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.6 mg
178%
English Walnuts have 1.6 mg of Copper per 100 grams, which is 178% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron2.9 mg
36%
English Walnuts have 2.9 mg of Iron per 100 grams, which is 36% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium158 mg
37.6%
English Walnuts have 158 mg of Magnesium per 100 grams, which is 37.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3.4 mg
148%
English Walnuts have 3.4 mg of Manganese per 100 grams, which is 148% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus346 mg
49%
English Walnuts have 346 mg of Phosphorus per 100 grams, which is 49% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium441 mg
13%
English Walnuts have 441 mg of Potassium per 100 grams, which is 13% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.9 μg
8.9%
English Walnuts have 4.9 μg of Selenium per 100 grams, which is 8.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium2 mg
0.13%
English Walnuts have 2 mg of Sodium per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.1 mg
28%
English Walnuts have 3.1 mg of Zinc per 100 grams, which is 28% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 100 grams of English Walnuts:
100 grams 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. While 100 grams of product has trace amounts of Vitamin C and Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 100 grams of English Walnuts:
100 grams 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 100 grams of English Walnuts:
100 grams 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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