Walnut

ByОлена Коновалова
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
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 30
Vitamin B2 (riboflavin) 0.155-0.168 mg 8.2 10
Vitamin B5 (pantothenic acid) 0.57-0.90 mg 14.4 20
Vitamin B6 (pyridoxine) 0.54-0.74 mg 32 30
Vitamin B9 (folic acid) 56.7-98.0 19.7 20
Vitamin B12 (cyanocobalamin) 0.0 0 0
Vitamin C (ascorbic acid) 1.3-2.0 mg 2.4 5
Vitamin E (alpha-tocopherol) 0.70-1.50 mg 7.6 10
Beta-tocopherol 0.15 1.0 0
Gamma-tocopherol 20.83 138.9 10040
Delta-tocopherol 1.89 12.6 10
Vitamin D (ergocalciferol) 0.0 0 0
Vitamin PP (nicotinic acid) 1.15-1.20 mg 5.9 5
Vitamin K (phylloquinone) 2.7 2.3 5
Biotin 19.0 38 40
Beta-carotene 12.0 0 0
Alpha-carotene 0.0 0 0
Lutein + zeaxanthin 9.0 0.2 0
Beta-cryptoxanthin 0.0 0 0
Lycopene 0.0 0 0
Choline 39.2 mg 7.8 10
Methylmethionine sulfonium (vitamin U) 0 0 0
Betaine trimethylglycine 0 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 20
Calcium 72.0-97.2 mg 7.5 10
Silicon 60 200.0 100100
Magnesium 126.0-155.0 mg 35.3 40
Sodium 1.1-9.3 mg 0.4 0
Sulfur 100.0 10 10
Phosphorus 332.0-393.0 mg 45.4 50
Chlorine 25 1.1 0

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 0
Boron 107.1 153.0 10050
Vanadium 34.0 85.0 90
Iron 1.60-2.30 mg 13 10
Iodine 3.1-7.5 mcg 3.5 0
Cobalt 7.3 73 70
Lithium 2.8 2.8 5
Manganese 2100.0-3400.0 μg 140 10040
Copper 1340.0-1586.0 μg 146 10050
Molybdenum 3.93-4.16 μg 5.7 5
Arsenic 0.2 1.7 0
Nickel 190.0-450.0 μg 213.3 10010010
Tin 6.01 0 0
Rubidium 18.44 18 20
Lead 0.3 3 5
Selenium 4.9 7.5 10
Strontium 3.5 0.4 0
Thallium 0.02 1 0
Titanium 9.0 1.1 0
Fluorine 685.0 17.1 20
Chromium 0.6-1.8 μg 2.4 5
Zinc 2700.0-3090.0 μg 24.2 30
Zirconium 25.0 50 30

 

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 20
Essential amino acid content 4.950-5.476 g 23.9 30
Content of replaceable amino acids 10.354-11.245 g 19 20

 

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 40
Histidine 0.391-0.410 g 19.1 20
Isoleucine 0.625-0.700 g 32.8 30
Leucine 1.100-1.170 g 24.7 30
Lysine 0.424-0.490 g 11.3 10
Methionine 0.236-0.240 g 13.2 10
Threonine 0.540-0.596 g 23.5 30
Tryptophan 0.17 17.0 20
Phenylalanine 0.711-0.730 g 24 30

 

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 10
Arginine 2.278-2.300 g 37.5 40
Aspartic acid 1.600-1.829 g 14.4 20
Glycine 0.810-0.916 g 24.4 30
Glutamic acid 2.816-3.100 g 21.7 20
Proline 0.650-0.706 g 15.1 20
Serine 0.890-0.934 g 11.0 10
Tyrosine 0.406-0.490 g 15.2 20
Cystine 0.208-0.240 g 12.4 10



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 70
Unsaturated fatty acid content 56.1 136 10040
Omega-3 unsaturated fatty acid content 7.45-9.10 g 827.5 10010010010010010010010030
Omega-6 unsaturated fatty acid content 36.40-38.10 g 372.5 10010010070
Saturated fatty acid content 5.44 21.8 20

 

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 10050
Campesterol 5.0-7.0 mg 10.9 10
Beta-sitosterol 64.0-87.0 mg 188.8 10090
Stigmasterol 1.0 2.9 5
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 5
Mono- and disaccharides 3.9 7.8 10
Glucose 0.08 0.8 0
Fructose 0.09 0.3 0
Galactose 0.0 0.0 0
Sucrose 2.4 – –
Lactose 0 0 0
Starch 0.06 –  –
Maltose 0 – –
Fiber 6.7 26.8 30
Pectin 0.8 16 30
PURINE BASES
Name Content, mass fraction per 100 g of product % of daily requirement
in numbers Visually
Purine content 10.0 mg 8.3 10

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

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