| OMEGA-3
AND-6 POLYUNSATURATE CONTENT OF WALNUTS IN RELATION TO OTHER NUTS |
| NUTS [30-g serving] |
Omega-3 [Linolenic Acid], g |
Omega-6 [Linoleic Acid], g |
| Walnut |
2.7 |
11.4 |
| Brazilnut – Dried, unblanched |
0 |
6.2 |
| Pecan |
0.3 |
6.2 |
| Peanut – Raw |
0 |
4.7 |
| Pistachio – Raw |
0.08 |
4 |
| Almond |
0 |
3.7 |
| Cashew – Raw |
0 |
2.3 |
| Hazelnut (Filbert) |
0 |
2.3 |
| Macadamia – Raw |
0.06 |
0.4 |
* Nutrient values from USDA Nutrient Database for Standard
Reference, Release 17 [2004]
| FAT COMPARISON OF NUTS |
| Nut Type |
Nuts Equal to 1 oz. [28.35 g] |
Total Fat, g |
Saturated Fat, g |
Monounsaturated Fat, g |
Polyunsaturated Fat, g |
Ratio of Unsaturated to Saturated Fat |
| Walnut |
14 halves |
18.5 |
1.7 |
2.5 |
13.4 |
9.4 |
| Almond |
23 kernels |
14.4 |
1.1 |
9.1 |
3.5 |
11.5 |
| Brazilnut |
6-8 kernels |
18.8 |
4.3 |
7.0 |
5.8 |
3.0 |
| Cashew |
|
12.4 |
2.2 |
6.7 |
2.2 |
4.0 |
| Hazelnut |
21 kernels |
17.2 |
1.3 |
12.9 |
2.2 |
11.6 |
| Macadamia |
10-12 kernels |
21.5 |
3.4 |
16.7 |
0.4 |
5.0 |
| Peanut |
|
14.0 |
1.9 |
6.9 |
4.4 |
5.9 |
| Pecan |
20 halves |
20.4 |
1.7 |
11.6 |
6.1 |
10.4 |
| Pistachio |
47 whole |
13.0 |
1.6 |
6.9 |
3.9 |
6.8 |
The number of walnut haves can vary with size. Our measurements
indicate that 30 g is about 10 large halves.
| NUTRITIONAL PROFILE OF WALNUTS |
|
|
| Nutrient |
Per 30 g* edible portion** |
% DV*** |
Nutrient |
Per 30 g* edible portion** |
% DV*** |
| Energy |
196.2 kcal |
|
Folacin |
29.4 mcg |
15% |
| Protein |
4.57 g |
|
Iron |
0.90 mg |
6% |
| Fat: |
19.56 g |
30% |
Magnesium |
47.4 mg |
20% |
| Monounsaturated |
2.7 g |
|
Niacin |
1.42 NE |
6% |
| Polyunsaturated |
14.16 g |
|
Thiamine |
0.10 mg |
8 % |
| Saturated |
1.86 g |
|
Vitamin B6 |
0.16 mg |
8 % |
| Cholesterol |
0.0 mg |
|
Vitamin E |
0.87 mg |
8 % |
| Linoleic |
11.4 g |
|
Zinc |
0.90 mg |
10 % |
| Linolenic |
2.6 g |
|
|
|
|
| Carbohydrate |
4.1 g |
1% |
Sodium |
0.60 mg |
0% |
| Dietary fibre |
2.0 g |
8% |
Potassium |
132.6 mg |
4% |
*The number of walnut halves can vary with size. Our measurements indicate
that 30 g is about 10 large halves.
**Source: Info Access [1988] Inc. Data based
on information in Canadian Nutrient File 2001.
***%DV is the percent of the Daily
Value (also known as Recommended Daily Intake/RDI) required for new food labels
in Canada – information was calculated
using Tables 6.1, 6.2, 6.5 and 6.7 in the 2003 Guide to Food Labelling and Advertising,
Canadian Food Inspection Agency.
|
