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Nutrients in 100 grams of Walnuts

English Walnuts (Juglans regia).
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Macros Ratio

Protein Fat Carbs
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
Fat65.2 g
67.2%
English Walnuts have 65.21 g of Fat per 100 grams, which is 67.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat6.13 g
19%
English Walnuts have 6.126 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
568%
English Walnuts have 9.08 g of Omega 3 per 100 grams, which is 568% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 638 g
224%
English Walnuts have 38.093 g of Omega 6 per 100 grams, which is 224% of the Recommended Dietary Allowance of 17g 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
Carbohydrate13.7 g
10.5%
English Walnuts have 13.71 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%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
English Walnuts have 2.61 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
Fructose0.09 g
0.12%
≤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 0.09 g of Fructose per 100 grams, which is 0.12% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.08 g
%
English Walnuts have 0.08 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose2.43 g
%
English Walnuts have 2.43 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g 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
Protein15.2 g
27%
English Walnuts have 15.23 g of Protein per 100 grams, which is 27% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Walnuts
Vitamin A1 μg
0.11%
RAE, retinol activity equivalents
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
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Vitamin B10.34 mg
28.4%
Thiamine
English Walnuts have 0.341 mg of Vitamin B1 per 100 grams, which is 28.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg
11.5%
Riboflavin
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
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Vitamin B31.13 mg
7.03%
Niacin, nicotinic acid, niacinamide
English Walnuts have 1.125 mg of Vitamin B3 per 100 grams, which is 7.03% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.57 mg
11.4%
Pantothenic acid
English Walnuts have 0.57 mg of Vitamin B5 per 100 grams, which is 11.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.54 mg
41.3%
Pyridoxine
English Walnuts have 0.537 mg of Vitamin B6 per 100 grams, which is 41.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B717.3 μg
57.7%
Biotin
English Walnuts have 17.3 μg of Vitamin B7 per 100 grams, which is 57.7% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B998 μg
24.5%
Folates and Folic Acid
English Walnuts have 98 μg of Vitamin B9 per 100 grams, which is 24.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
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
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Vitamin C1.3 mg
1.44%
Ascorbic acid
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%
Calciferol, cholecalciferol, ergocalciferol
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
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Vitamin E0.7 mg
4.67%
Tocopherols and Tocotrienols
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%
Phytomenadione or phylloquinone
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

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
176%
English Walnuts have 1.586 mg of Copper per 100 grams, which is 176% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.9 mg
36.4%
English Walnuts have 2.91 mg of Iron per 100 grams, which is 36.4% 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 3.414 mg of Manganese per 100 grams, which is 148% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum21 μg
46.7%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
English Walnuts have 21 μg of Molybdenum per 100 grams, which is 46.7% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years
Phosphorus346 mg
49.4%
English Walnuts have 346 mg of Phosphorus per 100 grams, which is 49.4% 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 3.09 mg of Zinc per 100 grams, which is 28% of the Recommended Dietary Allowance of 11mg 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 in 100 grams of English Walnuts:
Minerals in 100 grams of English Walnuts:
Macronutrients in 100 grams of English Walnuts:



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