| 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 |
|
| FUNCTIONAL BENEFITS | Anti-oxidant protection and energy metabolism:
Cancer protection from high anti-oxidant content Cardio Vascular health
|
| PHYTO-NUTRIENTS and NOTES | Anti-oxidant Ellagic acid
Nitric Oxide (NOx)
|
| 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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