NutritionalNutritional

Information Information

of Nuts of Nuts

WalnutsWalnuts

content

• walnut 0.9 oz. = 2g ALA (ω-3)

• walnut oil,0.3tsp = 2g ALA

• Dried,1oz. = 5mcg Selenium

• Dried,1oz. = 1mg Zinc (6%DV)

• 1oz. = 0.15mg vit.B6 (8%DV)

• Acidic ash

walnut oils have higher ω-6 content than ω-3 content . Their intake will improve total ω-3 intake but will not reduce the dietary ω-6 to ω-3 ratio , which is an important dietary strategy for management of mental health disorders.

Nutrient values and weights are for edible portion

Nutrient Units Value per100 grams

Proximates

Water g4.56

Energy kcal618

Energy kj2584

Protein g24.06

Total lipid (fat) g59.00

Ash g2.47

Carbohydrate, by difference g9.91

Fiber, total dietary g6.8

Sugars, total g1.10

Sucrose g1.00

Glucose (dextrose) g0.05

Fructose g0.05

Lactose g0.00

Maltose g0.00

Starch g0.24

Walnut

Minerals Value per100 grams

Calcium, Ca mg61

Iron, Fe mg3.12

Magnesium, Mg mg201

Phosphorus, P mg513

Potassium, K mg523

Sodium, Na mg2

Zinc, Zn mg3.37

Copper, Cu mg1.360

Manganese, Mn mg3.896

Selenium, Se mcg17.0

Walnut

Vitamins Value per

100 grams

Vitamin C, total ascorbic acid mg1.7

Thiamin mg0.057

Riboflavin mg0.130

Niacin mg0.470

Pantothenic acid mg1.660

Vitamin B-6 mg0.583

Folate, total mcg31

Folic acid mcg0

Folate, food mcg31

Folate, DFE mcg_DFE31

Choline, total mg32.1

Betaine mg0.5

Vitamin B-12 mcg0.00

Vitamin B-12, added mcg0.00

Vitamin A, IU IU40

Vitamin A, RAE mcg_RAE2

Retinol mcg0

Vitamin E (alpha-tocopherol) mg1.80

Vitamin E, added mg0.00

Tocopherol, beta mg0.00

Tocopherol, gamma mg28.48

Tocopherol, delta mg1.44

Vitamin K (phylloquinone) mcg2.7

Walnut

Lipids Value per

100 grams

Fatty acids, total saturated g3.368

16:0 g1.923

17:0 g0.000

18:0 g1.445

Fatty acids, total monounsaturated g15.004

14:1 g0.000

15:1 g0.000

16:1 undifferentiated g0.063

17:1 g0.000

18:1 undifferentiated g14.533

20:1 g0.408

22:1 undifferentiated g0.000

Fatty acids, total polyunsaturated g35.077

18:2 undifferentiated g33.072

18:3 undifferentiated g2.006

18:3 n-3 c,c,c g2.006

Phytosterols mg108

Stigmasterol mg0

Campesterol mg5

Beta-sitosterol mg103

Walnut

Amino acids Value per

100 grams

Tryptophan g0.318

Threonine g0.721

Isoleucine g0.966

Leucine g1.684

Lysine g0.713

Methionine g0.467

Cystine g0.462

Phenylalanine g1.094

Tyrosine g0.740

Valine g1.271

Arginine g3.618

Histidine g0.672

Alanine g1.048

Aspartic acid g2.433

Glutamic acid g5.152

Glycine g1.189

Proline g0.926

Serine g1.225

Walnut

Other Value per

100 grams

Alcohol, ethyl g0.0

Caffeine mg0

Theobromine mg0

Carotene, beta mcg24

Carotene, alpha mcg0

Cryptoxanthin, beta mcg0

Lycopene mcg0

Lutein + zeaxanthin mcg9

Walnut

HazelnutHazelnut

contentcontent• 1oz. = 46mg magnesium (11.5%DV)• ¼ cup = 55mg calcium (5.5%DV)• 1oz. = 4.3mg vit.E (29%DV)• one of the few nuts which contain

vitamin A • vitamin B5 and B6 • manganese

Ten Ten ((1010) ) nuts raw contain 2 grams nuts raw contain 2 grams proteinprotein and 1.4 grams and 1.4 grams fiberfiber. .

Potassium 95.2 mg Potassium 95.2 mg Phosphorus 40.6 mg Phosphorus 40.6 mg Magnesium 22.8 mg Magnesium 22.8 mg

Calcium 16 mg Calcium 16 mg Iron 0.66 mg Iron 0.66 mg

Vitamin A 2.8 IU Vitamin A 2.8 IU Vitamin C 0.9 mg Vitamin C 0.9 mg Folate 15.8 mcg Folate 15.8 mcg

Vitamin K 2 mcgVitamin K 2 mcg

PeanutPeanut

contentcontent• 1oz. = 50mg magnesium(12.5%DV) & is

good source of Mg• Peanut butter,2Tbsp = 2.5mg vit.E

(16.5%DV) • Peanut oil,1Tbsp = 2.1mg VitE (14%DV)• Peanut 1oz. = 2.2mg vit.E (14.5%DV)• Peanutbutter,2Tbsp = 0.15mg vit.B6(8%DV)• 1ounce = 40mcg folic acid (10%DV)• Rich source of lecithin & choline• 1oz. = 3.83 mg Niacin• Biotin good soure

Pine nutPine nut

conentconent

• 1oz. = 71mg magnesium(17.5%DV) , rich source

• 1oz. = 2.6mg vit.E(17%DV) • 1 ounce dried nuts contains 3.9 grams protein

and 1.0 gram fiber. • Potassium 169 mg

Phosphorus 163 mg Magnesium 71.2mg Calcium 4.5 mg Manganese 2.4 mg Zinc 1.8 mg Iron 1.6 mg

• 1ounce dried contain:Vitamin E 2.6 mg Niacin 1.2 mg Folate 19 mcg Vitamin A 8.2 IU Vitamin K 15.3 mcg

Brazil NutBrazil Nut

ContentContent

• 1oz. = 97mg magenesium(27%DV) , Rich source

• Nonheme source of iron• 1oz. = 1.6mg vit.E(10.5%DV)• Dried,unblanched,1oz. = 544mcg selenium• Best source of selenium• Acidic ash food

• 1 ounce 1 ounce ((6-8 whole nuts6-8 whole nuts) ) raw contains 4 raw contains 4 grams of grams of proteinprotein and 2.1 grams of and 2.1 grams of fiberfiber. .

Phosphorus 205.3 mg Phosphorus 205.3 mg Potassium 186.8 mg Potassium 186.8 mg Magnesium 106.6 mg Magnesium 106.6 mg Selenium 543.5 mcg Selenium 543.5 mcg

Calcium 45.4 mg Calcium 45.4 mg Zinc 1.15 mg Zinc 1.15 mg Iron 0.69 mg Iron 0.69 mg

Folate 6.24 mcg Folate 6.24 mcg Vitamin E 1.6 mg Vitamin E 1.6 mg Vitamin C 1.0 mg Vitamin C 1.0 mg

PistachioPistachio

contentcontent• 1 ounce (49 kernels) dry roasted contains

6.0 grams protein and 3.0 grams fiber. Potassium 295.4 mg

Phosphorus 137.5 mg Magnesium 34.0 mg Calcium 31.2 mg Sodium 2.8 mg Iron 1.2 mg Selenium 2.6 mcg

Vitamin A 74.3 IU Vitamin A 74.3 IU Folate 14.2 mcg Folate 14.2 mcg

AlmondsAlmonds

contentcontent• 1 ounce (24 whole nuts) raw contains 6

grams protein and 3.35 grams of dietary fiber(13%DV).

Potassium 206 mg Phosphorus 134 mg Calcium 70 mg Sodium 0.2 mg Magnesium 77 mg(19%DV) Selenium 1.2 mcg Iron 1.2 mg Zinc 0.95 mg (6%DV)Manganese 0.7 mg

Folate 8.2 mcg Folate 8.2 mcg Vitamin E 7.3 mg(49%DV) Vitamin E 7.3 mg(49%DV) Vitamin A 2.8 IU Vitamin A 2.8 IU Niacin 1.1 mg Niacin 1.1 mg

CashewCashew

contentcontent• 1 ounce whole nuts raw contains 5.17

grams of protein and 0.94 grams of fiber. Potassium 187 mg Phosphorus 168 mg Magnesium 82.8 mg Calcium 10.5 mg Sodium 3.4 mg Iron 1.9 mg Zinc 1.64 mg Selenium 5.6 mcg

Vitamin K 9.7 mcg Folate 7.0 mcg

ReferencesReferences::

• krause’s food & Nutrition Therapy,2008• http://www.healthalternatives2000.com/

nut-seed-nutrition-chart.html• http://walnutsweb.com/walnuts/

Health+Benefits+of+Walnuts• http://www.nutnutrition.com/nutrition/

pinenuts.htm

Designed byDesigned by: :

Ali-Haghzaheri

Ntrition Student

Ahwaz Jundi Shapour University of Medical Sciences