Nutrients in 14 ounces of Walnuts

English Walnuts (Juglans regia).

Macros Ratio

Protein Fat Carbs

84%

14 oz ▼

Macro Nutrients

Walnuts

Energy2596 kcal

89.5%

English Walnuts have 2595.68022 kcal of Energy per 14 ounces, which is 89.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat259 g

267%

English Walnuts have 258.8139253 g of Fat per 14 ounces, which is 267% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat24.3 g

76%

English Walnuts have 24.31366518 g of Saturated Fat per 14 ounces, which is 76% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 336 g

2252%

English Walnuts have 36.0378844 g of Omega 3 per 14 ounces, which is 2252% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 6151 g

889%

English Walnuts have 151.18845049 g of Omega 6 per 14 ounces, which is 889% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

English Walnuts have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate54.4 g

42%

English Walnuts have 54.4140303 g of Carbohydrate per 14 ounces, which is 42% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars10.4 g

14.3%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

English Walnuts have 10.3589073 g of Sugars per 14 ounces, which is 14.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.36 g

0.49%

≤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 0.3572037 g of Fructose per 14 ounces, which is 0.49% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.32 g

English Walnuts have 0.3175144 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose9.64 g

English Walnuts have 9.6444999 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber26.6 g

70%

English Walnuts have 26.591831 g of Fiber per 14 ounces, which is 70% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein60.4 g

108%

English Walnuts have 60.4468039 g of Protein per 14 ounces, which is 108% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Walnuts

Vitamin A3.97 μg

0.44%

RAE, retinol activity equivalents

English Walnuts have 3.96893 μg of Vitamin A per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.35 mg

113%

Thiamine

English Walnuts have 1.35340513 mg of Vitamin B1 per 14 ounces, which is 113% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.6 mg

45.8%

Riboflavin

English Walnuts have 0.5953395 mg of Vitamin B2 per 14 ounces, which is 45.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.47 mg

28%

Niacin, nicotinic acid, niacinamide

English Walnuts have 4.46504625 mg of Vitamin B3 per 14 ounces, which is 28% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.26 mg

45.2%

Pantothenic acid

English Walnuts have 2.2622901 mg of Vitamin B5 per 14 ounces, which is 45.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.13 mg

164%

Pyridoxine

English Walnuts have 2.13131541 mg of Vitamin B6 per 14 ounces, which is 164% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B768.7 μg

229%

Biotin

English Walnuts have 68.662489 μg of Vitamin B7 per 14 ounces, which is 229% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B9389 μg

97%

Folates and Folic Acid

English Walnuts have 388.95514 μg of Vitamin B9 per 14 ounces, which is 97% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

English Walnuts have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C5.16 mg

5.73%

Ascorbic acid

English Walnuts have 5.159609 mg of Vitamin C per 14 ounces, which is 5.73% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

English Walnuts have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.78 mg

18.5%

Tocopherols and Tocotrienols

English Walnuts have 2.778251 mg of Vitamin E per 14 ounces, which is 18.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K10.7 μg

8.93%

Phytomenadione or phylloquinone

English Walnuts have 10.716111 μg of Vitamin K per 14 ounces, which is 8.93% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Walnuts

Calcium389 mg

39%

English Walnuts have 388.95514 mg of Calcium per 14 ounces, which is 39% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper6.3 mg

699%

English Walnuts have 6.29472298 mg of Copper per 14 ounces, which is 699% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron11.5 mg

144%

English Walnuts have 11.5495863 mg of Iron per 14 ounces, which is 144% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium627 mg

149%

English Walnuts have 627.09094 mg of Magnesium per 14 ounces, which is 149% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese13.5 mg

589%

English Walnuts have 13.54992702 mg of Manganese per 14 ounces, which is 589% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum83.3 μg

185%

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

English Walnuts have 83.34753 μg of Molybdenum per 14 ounces, which is 185% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus1373 mg

196%

English Walnuts have 1373.24978 mg of Phosphorus per 14 ounces, which is 196% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1750 mg

51.5%

English Walnuts have 1750.29813 mg of Potassium per 14 ounces, which is 51.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium19.4 μg

35.4%

English Walnuts have 19.447757 μg of Selenium per 14 ounces, which is 35.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.94 mg

0.53%

English Walnuts have 7.93786 mg of Sodium per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc12.3 mg

111%

English Walnuts have 12.2639937 mg of Zinc per 14 ounces, which is 111% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water16 g

0.44%

English Walnuts have 16.1535451 g of Water per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of English Walnuts:

14 ounces of Walnuts has outstanding amounts of Vitamin B1, Vitamin B6, Vitamin B7 and Vitamin B9.
It is an excellent source of Vitamin B2, Vitamin B3 and Vitamin B5.
It also has a good amount of Vitamin E and Vitamin K.
This nut has some Vitamin C.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of English Walnuts:

14 ounces of Walnuts has outstanding amounts of Copper, Iron, Magnesium, Manganese, Molybdenum, Phosphorus and Zinc.
It is an excellent source of Calcium, Potassium and Selenium.
It has no Sodium.

Macronutrients in 14 ounces of English Walnuts:

14 ounces of Walnuts has outstanding amounts of Fat, Omega 3, Omega 6 and Protein.
It is an excellent source of Saturated Fat, Carbohydrate and Fiber.
It also has a good amount of Sugars.
It has no Fructose, Glucose and Sucrose.

Compare English Walnuts with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Walnuts

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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