Nutrients in 7 ounces of Walnuts

English Walnuts (Juglans regia).

Macros Ratio

Protein Fat Carbs

84%

7 oz ▼

Macro Nutrients

Walnuts

Energy1298 kcal

44.8%

English Walnuts have 1297.84011 kcal of Energy per 7 ounces, which is 44.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat129 g

133%

English Walnuts have 129.40696265 g of Fat per 7 ounces, which is 133% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat12 g

38%

English Walnuts have 12.15683259 g of Saturated Fat per 7 ounces, which is 38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 318 g

1126%

English Walnuts have 18.0189422 g of Omega 3 per 7 ounces, which is 1126% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 675.6 g

445%

English Walnuts have 75.594225245 g of Omega 6 per 7 ounces, which is 445% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

English Walnuts have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate27.2 g

21%

English Walnuts have 27.20701515 g of Carbohydrate per 7 ounces, which is 21% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.18 g

7.14%

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

English Walnuts have 5.17945365 g of Sugars per 7 ounces, which is 7.14% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.18 g

0.25%

≤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 0.17860185 g of Fructose per 7 ounces, which is 0.25% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.16 g

English Walnuts have 0.1587572 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose4.82 g

English Walnuts have 4.82224995 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber13.3 g

35%

English Walnuts have 13.2959155 g of Fiber per 7 ounces, which is 35% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein30.2 g

54%

English Walnuts have 30.22340195 g of Protein per 7 ounces, which is 54% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Walnuts

Vitamin A2 μg

0.22%

RAE, retinol activity equivalents

English Walnuts have 1.984465 μg of Vitamin A per 7 ounces, which is 0.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.68 mg

56.4%

Thiamine

English Walnuts have 0.676702565 mg of Vitamin B1 per 7 ounces, which is 56.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.3 mg

23%

Riboflavin

English Walnuts have 0.29766975 mg of Vitamin B2 per 7 ounces, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.23 mg

14%

Niacin, nicotinic acid, niacinamide

English Walnuts have 2.232523125 mg of Vitamin B3 per 7 ounces, which is 14% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.13 mg

22.6%

Pantothenic acid

English Walnuts have 1.13114505 mg of Vitamin B5 per 7 ounces, which is 22.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.07 mg

82%

Pyridoxine

English Walnuts have 1.065657705 mg of Vitamin B6 per 7 ounces, which is 82% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B734.3 μg

114%

Biotin

English Walnuts have 34.3312445 μg of Vitamin B7 per 7 ounces, which is 114% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B9194 μg

48.6%

Folates and Folic Acid

English Walnuts have 194.47757 μg of Vitamin B9 per 7 ounces, which is 48.6% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C2.58 mg

2.87%

Ascorbic acid

English Walnuts have 2.5798045 mg of Vitamin C per 7 ounces, which is 2.87% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.4 mg

9.26%

Tocopherols and Tocotrienols

English Walnuts have 1.3891255 mg of Vitamin E per 7 ounces, which is 9.26% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5.36 μg

4.47%

Phytomenadione or phylloquinone

English Walnuts have 5.3580555 μg of Vitamin K per 7 ounces, which is 4.47% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Walnuts

Calcium194 mg

19.4%

English Walnuts have 194.47757 mg of Calcium per 7 ounces, which is 19.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper3.15 mg

350%

English Walnuts have 3.14736149 mg of Copper per 7 ounces, which is 350% 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

Iron5.77 mg

72%

English Walnuts have 5.77479315 mg of Iron per 7 ounces, which is 72% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium314 mg

74.7%

English Walnuts have 313.54547 mg of Magnesium per 7 ounces, which is 74.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.77 mg

295%

English Walnuts have 6.77496351 mg of Manganese per 7 ounces, which is 295% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum41.7 μg

93%

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

English Walnuts have 41.673765 μg of Molybdenum per 7 ounces, which is 93% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus687 mg

98%

English Walnuts have 686.62489 mg of Phosphorus per 7 ounces, which is 98% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium875 mg

25.7%

English Walnuts have 875.149065 mg of Potassium per 7 ounces, which is 25.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9.72 μg

17.7%

English Walnuts have 9.7238785 μg of Selenium per 7 ounces, which is 17.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.97 mg

0.26%

English Walnuts have 3.96893 mg of Sodium per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.13 mg

55.7%

English Walnuts have 6.13199685 mg of Zinc per 7 ounces, which is 55.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water8.08 g

0.22%

English Walnuts have 8.07677255 g of Water per 7 ounces, which is 0.22% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of English Walnuts:

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

Minerals in 7 ounces of English Walnuts:

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

Macronutrients in 7 ounces of English Walnuts:

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

Compare English Walnuts with:

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Food Info

Nutrients in 7 ounces of Walnuts

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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