huguru

walnut

walnut

PRIMARY MICRO NUTRIENTS Vitamin E, Manganese, Copper, Molybdenum, Potassium
SECONDARY MICRO NUTRIENTS  Phosphorus, Iron, Magnesium, Zinc, Vit B1, Vit, B6, Folate
NUTRITIONAL HIGHLIGHTS and NOTES
  • Extremely nutrient dense
  • One of the few nuts containing reasonable amounts of Omega 3
FUNCTIONAL BENEFITS Anti-oxidant protection and energy metabolism:

  • from high Vitamin E content
  • from high content of Copper and Manganese needed for:
    • manufacture of hemoglobin and energy metabolism
    • manufacture of critical enzyme super oxide dismutase, needed for energy metabolism and anti-oxidant protection

Cancer protection from high anti-oxidant content

Cardio Vascular health
PHYTO-NUTRIENTS  and NOTES Anti-oxidant Ellagic acid

  • protects healthy cells from free-radical damage
  • helps to detoxify potential cancer-causing compounds
  • prevents cancer cells from multiplying

Nitric Oxide (NOx)

  • allows blood vessels to relax and remain smooth
  • prevents platelet aggregation
  • leads to beneficial effect on cholesterol and blood vessel as well as cardiovascular protective properties
DANGERS  Moderate oxalates (kidneys)

RDA Walnut % RDA % RDA
Nutrient Unit per100g per 25g serving
Water g 4.07
Energy kcal 654
Protein g 15.23
Total lipid (fat) g 65.21
Carbohydrate, by difference g 13.71
Fiber, total dietary g 6.7
Sugars, total g 2.61
Minerals
Calcium, Ca mg 1000.0 98 9.8% 2.5%
Iron, Fe mg 8.0 2.91 36.4% 9.1%
Magnesium, Mg mg 420.0 158 37.6% 9.4%
Phosphorus, P mg 700.0 346 49.4% 12.4%
Potassium, K mg 470.0 441 93.8% 23.5%
Sodium, Na mg 2
Zinc, Zn mg 11.0 3.09 28.1% 7.0%
Copper, Cu mg 0.9 1.586 176.2% 44.1%
Manganese, Mn mg 2.3 3.414 148.4% 37.1%
Selenium, Se µg 55.0 4.9 8.9% 2.2%
Vitamins
Vitamin C, total ascorbic acid mg 90.0 1.3 1.4% 0.4%
Thiamin mg 1.2 0.341 28.4% 7.1%
Riboflavin mg 1.3 0.15 11.5% 2.9%
Niacin mg 16.0 1.125 7.0% 1.8%
Pantothenic acid mg 5.0 0.57 11.4% 2.9%
Vitamin B-6 mg 1.7 0.537 31.6% 7.9%
Folate, total µg 400.0 98 24.5% 6.1%
Choline, total mg 39.2
Betaine mg 0.3
Vitamin B-12 µg 2.4 0 0.0% 0.0%
Vitamin A, IU IU 5000.0 20 0.4% 0.1%
Vitamin E, total mg 15.0 23.57 157.1% 39.3%
Vitamin D IU 600.0 0 0.0% 0.0%
Vitamin K (phylloquinone) µg 120.0 2.7 2.3% 0.6%
Lipids
Fatty acids, total saturated g 6.126
Fatty acids, total monounsaturated g 8.933
Fatty acids, total polyunsaturated g 47.174
Amino Acids
Tryptophan g 0.17
Threonine g 0.596
Isoleucine g 0.625
Leucine g 1.17
Lysine g 0.424
Methionine g 0.236
Cystine g 0.208
Phenylalanine g 0.711
Tyrosine g 0.406
Valine g 0.753
Arginine g 2.278
Histidine g 0.391
Alanine g 0.696
Aspartic acid g 1.829
Glutamic acid g 2.816
Glycine g 0.816
Proline g 0.706
Serine g 0.934
Hydroxyproline g 0.0

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

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