California Walnuts are small power packs full of nutrients!
Walnuts fit into the Meat & Alternatives food group of Canada’s Food Guide to Healthy Eating. They contain nutrients such as iron, magnesium and vitamin E, vegetable protein and dietary fibre.
|
|
| |
| OMEGA-3 POLYUNSATURATE CONTENT OF WALNUTS IN RELATION TO OTHER NUTS |
| NUTS [30-g serving] |
Omega-3 [Linolenic Acid], g |
| Walnut |
2.7 |
| Brazil nut – Dried, unblanched |
0 |
| Pecan |
0.3 |
| Peanut – Raw |
0 |
| Pistachio – Raw |
0.1 |
| Almond |
0 |
| Cashew – Raw |
0 |
| Hazelnut (Filbert) |
0 |
| Macadamia – Raw |
0.1 |
|
* Source: Info Access [1988] Inc. Data based on information in Canadian Nutrient File 2007B.
|
 |
| Click here to view text description |
| |
| |
|
| * Nutrient values from USDA National Nutrient Database for Standard Reference, Release 20, February 2008 |
|
|
| |
|
| NUTRITIONAL PROFILE OF WALNUTS |
| Nutrient |
Per 30 g* edible portion** |
% DV*** |
|
Nutrient |
Per 30 g* edible portion** |
% DV*** |
| Energy |
196 kcal |
|
Folacin |
29 mcg |
13% |
| Protein |
4.6 g |
|
Iron |
0.9 mg |
6% |
| Fat |
19.6 g |
30% |
Magnesium |
47 mg |
19% |
| Monounsaturated |
2.7 g |
|
Niacin |
1.2 NE |
5% |
| Polyunsaturated |
14.2 g |
|
Thiamine |
0.10 mg |
8% |
| Saturated |
1.8 g |
9% |
Vitamin B6 |
0.16 mg |
9% |
| Cholesterol |
0 mg |
0% |
Vitamin E |
0.2 mg |
3% |
| Linoleic |
11.4 g |
|
Zinc |
0.9 mg |
10% |
| Linolenic |
2.7 g |
|
|
|
|
| Carbohydrate |
4.1 g |
1% |
Sodium |
1 mg |
0% |
| Dietary fibre |
2.0 g |
8% |
Potassium |
132 mg |
4% |
|
|
| |
|
* The number of walnut halves can vary with size. Our measurements indicate that 1 oz (30 g) is about 10 large halves.
** Source: Info Access [1988] Inc. Data based on information in Canadian Nutrient File 2007B.
*** % 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. |
|