» Walnuts

Walnuts: detail

• Detailed name: Nuts, walnuts, English or Persian, dried
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• Food Group: Nuts, Seeds
• Source: Canadian Nutrient File
• Food suitable for Vegetarians and Vegans
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Walnuts: Macro nutrients

Walnuts: Macro nutrients, for a portion of 20g

Macro nutrients	recommended daily intakes by portion		for 100g	recommended	max
Food EnergyFood Energy		131kcal	655kcal	2070kcal	NR
ProteinsProteins		3g	15g	50g	180g
CarbohydrateCarbohydrate		2.7g	14g	230g	340g
LipidLipid		13g	65g	50g	80g
» Saturated fatSaturated fat		1.2g	6.1g	17g	27g
» Monounsaturated fatMonounsaturated fat		1.8g	8.9g	17g	27g
» Polyunsaturated fatPolyunsaturated fat		9.4g	47g	17g	27g
» » Omega 3Omega 3		1.8g	9.1g	1.1g	3g
» » Omega 6Omega 6		7.6g	38g	12g	30g
» CholesterolCholesterol		0mg	0mg	20mg	300mg
Dietary fiberDietary fiber		1.3g	6.7g	25g	NR
WaterWater		0.81g	4.1g	2700g	NR

Walnuts: Vitamins

Walnuts: Vitamins, for a portion of 20g

Vitamins	recommended daily intakes by portion		for 100g	recommended	max
Vitamin AVit. A		0.2µg	1µg	700µg	NR
» RetinolRetinol		0µg	0µg	700µg	3000µg
» beta-Carotenebeta-Carotene		2.4µg	12µg	2520µg	NR
ThiamineThiamine		0.068mg	0.34mg	1.1mg	NR
RiboflavinRiboflavin		0.03mg	0.15mg	1.1mg	NR
NiacinNiacin		0.79NE	4NE	14NE	NR
Pantothenic acidPantothenic acid		0.11mg	0.57mg	5mg	NR
Vitamin B6Vit. B6		0.11mg	0.54mg	1.3mg	100mg
Folic acidFolic acid		20µg	98µg	400µg	NR
Vitamin B12Vit. B12		0µg	0µg	2.4µg	NR
Vitamin CVit. C		0.26mg	1.3mg	75mg	2000mg
Vitamin DVit. D		0µg	0µg	5µg	NR
Vitamin EVit. E		0.14mg	0.7mg	15mg	NR
Vitamin KVit. K		0.54µg	2.7µg	90µg	NR

Walnuts: Dietary minerals

Walnuts: Dietary minerals, for a portion of 20g

Dietary minerals	recommended daily intakes by portion		for 100g	recommended	max
CalciumCalcium		20mg	98mg	1000mg	2500mg
CopperCopper		0.32mg	1.6mg	0.9mg	10mg
IronIron		0.58mg	2.9mg	18mg	45mg
MagnesiumMagnesium		32mg	158mg	320mg	NR
ManganeseManganese		0.68mg	3.4mg	1.8mg	11mg
PhosphorusPhosphorus		69mg	346mg	700mg	4000mg
PotassiumPotassium		88mg	441mg	4700mg	NR
SeleniumSelenium		0.98µg	4.9µg	55µg	400µg
SodiumSodium		0.4mg	2mg	1500mg	2300mg
Salt (sodium equivalence)Salt		1.1mg	5.4mg	4100mg	4100mg
ZincZinc		0.62mg	3.1mg	8mg	40mg

Walnuts: Essential amino acids

Walnuts: Essential amino acids, for a portion of 20g

Essential amino acids	recommended daily intakes by portion		for 100g	recommended	max
HistidineHistidine		0.078g	0.39g	0.6g	NR
IsoleucineIsoleucine		0.13g	0.63g	1.2g	NR
LeucineLeucine		0.23g	1.2g	2.3g	NR
LysineLysine		0.085g	0.42g	1.8g	NR
MethionineMethionine		0.047g	0.24g	0.9g	NR
PhenylalaninePhenylalanine		0.14g	0.71g	1.5g	NR
ThreonineThreonine		0.12g	0.6g	0.9g	NR
TryptophanTryptophan		0.034g	0.17g	0.24g	NR
ValineValine		0.15g	0.75g	1.7g	NR

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