Walnut
WALNUT
Walnuts, like all nuts, are a very high-calorie product. Their seeds (nuts) are characterized by a fairly high content of a number of minerals, vitamins, proteins, unsaturated fatty acids (especially polyunsaturated omega-3 fatty acids, in particular alpha-linolenic acid), as well as phytosterols.
Walnuts are rich in gamma-tocopherol (100 g contains 138.9% of the daily requirement), biotin (38.0%), vitamin B6 (pyridoxine) (32.0%), vitamin B1 (thiamine) (23.7%), folic acid (19.7%), and pantothenic acid (14.4%).
The mineral composition is dominated by: nickel (213.3%), silicon (200.0%), boron (153.0%), copper (146.3%), manganese (140.0%), vanadium (85.0%), cobalt (73.0%), zirconium (50.0%), phosphorus (45.4%), magnesium (35.3%), zinc (24.2%), potassium (18.6%), rubidium (18.4%), fluorine (17.1%), iron (13.0%), and sulfur (10.0%).
Walnuts contain proteins (19.0%), which include essential and non-essential amino acids (23.9% and 19.0% of the daily requirement per 100 g, respectively). Valine (34.5%) and isoleucine (32.8%) predominate among the essential amino acids; arginine (37.5%) predominate among the non-essential amino acids.
However, walnuts are particularly notable for their content of unsaturated fatty acids (136.8%), especially polyunsaturated omega-3 fatty acids (827.5%), namely alpha-linolenic acid), although the content of polyunsaturated omega-6 fatty acids (namely linoleic acid) in walnuts is also very high: 372.5% of the daily requirement for the human body in 100 g.
Walnuts are also characterized by a high content of phytosterols (150.9% of the daily requirement per 100 g), the main part of which is beta-sitosterol (188.8%), which allows walnuts to be classified as a women’s product (for more details, see Avocado).
Walnuts contain fiber (26.8%), pectin (16.0%), small amounts of starch (0.06 g per 100 g) and sucrose (2.43 g).
The content of purine bases in 100 g is 8.3% of the daily norm.
The oxalic acid content in 100 g is 74 mg, which is 18.5% of the maximum permissible daily intake (for more details, see Rhubarb).
Calories per 100 g: 654 kcal
Water per 100 g: 4.07 g
Ash per 100 g: 1.78 g
Water per 100 g: 4.07 g
Ash per 100 g: 1.78 g
CHEMICAL COMPOSITION
Vitamins, macro- and microelements, nutrients per 100 g
VITAMINS
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | visually | ||
| Vitamin B1 (thiamine) | 0.344-0.460 mg | 23.7 |  |
| Vitamin B2 (riboflavin) | 0.155-0.168 mg | 8.2 |  |
| Vitamin B5 (pantothenic acid) | 0.57-0.90 mg | 14.4 |  |
| Vitamin B6 (pyridoxine) | 0.54-0.74 mg | 32 | |
| Vitamin B9 (folic acid) | 56.7-98.0 | 19.7 | |
| Vitamin B12 (cyanocobalamin) | 0.0 | 0 |  |
| Vitamin C (ascorbic acid) | 1.3-2.0 mg | 2.4 |  |
| Vitamin E (alpha-tocopherol) | 0.70-1.50 mg | 7.6 | |
| Beta-tocopherol | 0.15 | 1.0 | |
| Gamma-tocopherol | 20.83 | 138.9 |   |
| Delta-tocopherol | 1.89 | 12.6 | |
| Vitamin D (ergocalciferol) | 0.0 | 0 | |
| Vitamin PP (nicotinic acid) | 1.15-1.20 mg | 5.9 | |
| Vitamin K (phylloquinone) | 2.7 | 2.3 | |
| Biotin | 19.0 | 38 | |
| Beta-carotene | 12.0 | 0 | |
| Alpha-carotene | 0.0 | 0 | |
| Lutein + zeaxanthin | 9.0 | 0.2 | |
| Beta-cryptoxanthin | 0.0 | 0 | |
| Lycopene | 0.0 | 0 | |
| Choline | 39.2 mg | 7.8 | |
| Methylmethionine sulfonium (vitamin U) | 0 | 0 | |
| Betaine trimethylglycine | 0 | 0.0 | |
* Full jug – 100% of the daily norm; empty – 0-1% of the daily norm.
MINERAL ELEMENTS
Macroelements
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Potassium | 418.0-528.0 mg | 18.6 | |
| Calcium | 72.0-97.2 mg | 7.5 | |
| Silicon | 60 | 200.0 | |
| Magnesium | 126.0-155.0 mg | 35.3 | |
| Sodium | 1.1-9.3 mg | 0.4 | |
| Sulfur | 100.0 | 10 | |
| Phosphorus | 332.0-393.0 mg | 45.4 |  |
| Chlorine | 25 | 1.1 | |
Trace elements and ultra-trace elements
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Aluminum | 23.12 μg | 0.06 | |
| Boron | 107.1 | 153.0 | |
| Vanadium | 34.0 | 85.0 |  |
| Iron | 1.60-2.30 mg | 13 | |
| Iodine | 3.1-7.5 mcg | 3.5 | |
| Cobalt | 7.3 | 73 |  |
| Lithium | 2.8 | 2.8 | |
| Manganese | 2100.0-3400.0 μg | 140 | |
| Copper | 1340.0-1586.0 μg | 146 | |
| Molybdenum | 3.93-4.16 μg | 5.7 | |
| Arsenic | 0.2 | 1.7 | |
| Nickel | 190.0-450.0 μg | 213.3 | |
| Tin | 6.01 | 0 | |
| Rubidium | 18.44 | 18 | |
| Lead | 0.3 | 3 | |
| Selenium | 4.9 | 7.5 | |
| Strontium | 3.5 | 0.4 | |
| Thallium | 0.02 | 1 | |
| Titanium | 9.0 | 1.1 | |
| Fluorine | 685.0 | 17.1 | |
| Chromium | 0.6-1.8 μg | 2.4 | |
| Zinc | 2700.0-3090.0 μg | 24.2 | |
| Zirconium | 25.0 | 50 | |
PROTEINS AND AMINO ACIDS
| Name | Content, mass fraction per 100 g of product | % of daily allowance | |
| in numbers | visually | ||
| Total protein content | 15.23 | 19 | |
| Essential amino acid content | 4.950-5.476 g | 23.9 | |
| Content of replaceable amino acids | 10.354-11.245 g | 19 | |
Essential amino acids
| Acid name | Content, g per 100 g of product | % of daily requirement | |
| In figures | Visually | ||
| Valine | 0.753-0.970 g | 34.5 | |
| Histidine | 0.391-0.410 g | 19.1 | |
| Isoleucine | 0.625-0.700 g | 32.8 | |
| Leucine | 1.100-1.170 g | 24.7 | |
| Lysine | 0.424-0.490 g | 11.3 | |
| Methionine | 0.236-0.240 g | 13.2 | |
| Threonine | 0.540-0.596 g | 23.5 | |
| Tryptophan | 0.17 | 17.0 | |
| Phenylalanine | 0.711-0.730 g | 24 | |
Replaceable amino acids
| Acid name | Content, g per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Alanine | 0.696-0.730 g | 10.8 | |
| Arginine | 2.278-2.300 g | 37.5 | |
| Aspartic acid | 1.600-1.829 g | 14.4 | |
| Glycine | 0.810-0.916 g | 24.4 | |
| Glutamic acid | 2.816-3.100 g | 21.7 | |
| Proline | 0.650-0.706 g | 15.1 | |
| Serine | 0.890-0.934 g | 11.0 | |
| Tyrosine | 0.406-0.490 g | 15.2 | |
| Cystine | 0.208-0.240 g | 12.4 | |
FATS AND FATTY ACIDS
| Name | Content, mass fraction per 100 g of product | % of daily allowance | |
| in numbers | Visually | ||
| Total fat content | 65.2 | 65 | |
| Unsaturated fatty acid content | 56.1 | 136 | |
| Omega-3 unsaturated fatty acid content | 7.45-9.10 g | 827.5 | |
| Omega-6 unsaturated fatty acid content | 36.40-38.10 g | 372.5 | |
| Saturated fatty acid content | 5.44 | 21.8 | |
Unsaturated fatty acids
| Acid name | Content, g per 100 g of product |
| Palmitoleic C 16:1 (omega-7) | 0.1 |
| Heptadecamonoenoic C 17:1 (omega-9) | 0 |
| Oleic C 18:1 (omega-9) | 8.800-11.600 g |
| Linoleic C 18:2 (omega-6) | 36.400-38.100 g |
| Linolenic C 18:3 (omega-3) | 7,450-9,100 g |
| Stearidonic C 18:4 (omega-3) | 0 |
| Gadoleic C 20:1 (omega-11) | 0 |
| Arachidonic C 20:4 (omega-6) | 0 |
| Eicosapentaenoic C 20:5 (omega-3) | 0 |
| Erucic acid C 22:1 (omega-9) | 0 |
| Clupanoid C 22:5 (omega-3) | 0 |
| Docosahexaenoic C 22:6 (omega-3) | 0 |
| Nervonova C 24:1 (omega-9) | 0 |
Saturated fatty acids
| Acid name | Content, g per 100 g of product |
| Caprylic 8:0 | 0 |
| Capric 10:0 | 0 |
| Lauric C 12:0 | 0 |
| Myristinic C 14:0 | 0.0 |
| Pentadecanoic acid 15:0 | 0.0 |
| Palmitic acid C 16:0 | 4.03-4.40 g |
| Margarine C 17:0 | 0 |
| Stearic C 18:0 | 1.31-1.70 g |
| Arachin C 20:0 | 0.101 g |
| Behenic C 22:0 | 0 |
| Lignoceric acid C 24:0 | 0 |
Sterols
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Total phytosterols | 72.0-94.0 mg | 150.9 | |
| Campesterol | 5.0-7.0 mg | 10.9 | |
| Beta-sitosterol | 64.0-87.0 mg | 188.8 | |
| Stigmasterol | 1.0 | 2.9 | |
| Cholesterol | 0 | 0 | – |
CARBOHYDRATES
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Total carbohydrate content | 13.71 | 3.9 | |
| Mono- and disaccharides | 3.9 | 7.8 | |
| Glucose | 0.08 | 0.8 | |
| Fructose | 0.09 | 0.3 | |
| Galactose | 0.0 | 0.0 | |
| Sucrose | 2.4 | – | – |
| Lactose | 0 | 0 | |
| Starch | 0.06 | – | – |
| Maltose | 0 | – | – |
| Fiber | 6.7 | 26.8 | |
| Pectin | 0.8 | 16 | |
PURINE BASES
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Purine content | 10.0 mg | 8.3 | |
Units of measurement:
Piece (weight of one nut kernel): 5.6-6.9 g
Teaspoon: 120.0 g
Glass: 196.0 g
Teaspoon: 6.0 g
Tablespoon: 20.0 g