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Nutritional Info: Nuts, walnuts, black, dried

The USDA reference number for this food is: 12154
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Nuts, walnuts, black, dried

Nutrition Facts

Serving Size: 1 cup, chopped (125g or 4.4 oz)
 

Amount Per Serving

 

Calories

772
Calories from Fat 617
 

% Daily Value*

 

Total Fat

74g
113%
 
Saturated Fat 4g21%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

2mg
0%
 

Total Carbohydrate

12g
4%
 
Dietary Fiber 8g34%
 
Sugars 1g
 

Protein

30g
 
Vitamin A1% · Vitamin C0%
 
Calcium8% · Iron22%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Walnut Brownies
Walnut Brownies

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Calories

Calories

Serving Size: 1 cup, chopped (125g or 4.4 oz)
kcal*kjoules*RDI%
 
Total Calories772 kcal3232 kJ39%
 
from Carbs50.4 kcal210.95 kJ
 
from Fat617.3 kcal2582.73 kJ
 
from Protein104.4 kcal436.64 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 125 grams of Nuts, walnuts, black, dried


Vitamin Content

Vitamin Content

Serving Size: 1 cup, chopped (125g or 4.4 oz)
AmountRDI%
 
Vitamin A 50 IU 1%
 
Vitamin B6 0.72875 mg 36%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 2.125 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 2.25 mg 11%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 3.375 mcg 4%
 
Thiamin 0.07125 mg 5%
 
Riboflavin 0.1625 mg 10%
 
Niacin 0.5875 mg 3%
 
Pantothenic Acid 2.075 mg 21%
 
Folate 38.75 mcg 10%
 
Folate, Food 38.75 mcg 10%
 
Folate, DFE 38.75 mcg DFE 10%
 
Choline 40.125 mg ~
 
Betaine 0.625 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 125g (4.41 oz) of Nuts, walnuts, black, dried contains. Vitamin RDI for 125 grams of Nuts, walnuts, black, dried


Mineral Content

Mineral Content

Serving Size: 1 cup, chopped (125g or 4.4 oz)
AmountRDI%
 
Calcium 76.25 mg 8%
 
Iron 3.9 mg 22%
 
Magnesium 251.25 mg 63%
 
Phosphorus 641.25 mg 64%
 
Potassium 653.75 mg 14%
 
Sodium 2.5 mg 0%
 
Zinc 4.2125 mg 28%
 
Copper 1.7 mg 85%
 
Manganese 4.87 mg 244%
 
Selenium 21.25 mcg 30%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 125g (4.41 oz) of Nuts, walnuts, black, dried contains. Mineral RDI for 125 grams of Nuts, walnuts, black, dried


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup, chopped (125g or 4.4 oz)
AmountRDI%*
 
Protein30.075g60%
 

Essential Aminos

 
Histidine0.84 g120%
 
Isoleucine1.2075 g86%
 
Leucine2.105 g77%
 
Lysine0.89125 g42%
 
Methionine0.58375 g
 
Phenylalanine1.3675 g
 
Threonine0.90125 g86%
 
Tryptophan0.3975 g142%
 
Valine1.58875 g87%
 

Non-essential Aminos

 
Arginine4.5225 g
 
Alanine1.31 g
 
Aspartate3.04125 g
 
Cystine0.5775 g
 
Glutamate6.44 g
 
Glycine1.48625 g
 
Hydroxyproline
 
Proline1.1575 g
 
Serine1.53125 g
 
Tyrosine0.925 g
 
Methionine + Cystine† 1.16125 g 111
 
Phenylalanine + Tyrosine† 2.2925 g 218
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Nuts, walnuts, black, dried is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 125g (4.41 oz) of Nuts, walnuts, black, dried. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 125g (4.41 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 125 grams of Nuts, walnuts, black, dried


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup, chopped (125g or 4.4 oz)
AmountRDI%
 
Total Carbohydrates12.3875g4%
 
Dietary Fiber8.5g34%
 
Starch0.3g
 
Sugars1.375g
 
Sucrose1.25g
 
Glucose0.0625g
 
Fructose0.0625g
 
Lactose0g
 
Maltose0g
 
Galactose~
 
~Data not available for tilde (~) items.
125g (4.41 oz) grams of Nuts, walnuts, black, dried contains 12.3875 grams of carbohydrates which is 4% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 125 grams of Nuts, walnuts, black, dried contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup, chopped (125g or 4.4 oz)
AmountRDI%
 
Total Fat73.75g113%
 
Total Omega-3 Fatty Acids2.5075g
 
Total Omega-6 Fatty Acids41.34g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

4.21g21%
 
Arachidic Acid   [Eicosanoic Acid]0g
 
Behenic Acid   [Docosanoic Acid]0g
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]0g
 
Myristic Acid   [Tetradecanoic Acid]0g
 
Palmitic Acid   [Hexadecanoic Acid]2.40375g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0g
 
Stearic Acid   [Octadecanoic Acid]1.80625g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

18.755g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0.51g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]18.16625g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.07875g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

43.84625g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid2.5075g
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]0g
 
Linoleic Acid   [Octadecadienoic Acid]41.34g
 
Linolenic Acid   [Octadecatrienoic Acid]2.5075g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Nuts, walnuts, black, dried in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 125 grams of Nuts, walnuts, black, dried
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 cup, chopped (125g or 4.4 oz)
Amount
 
Alcohol0g
 
Water5.7g
 
Ash3.0875g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Nuts, walnuts, black, dried:

Nuts, walnuts, black, dried is an excellent source of Vitamin B6, Pantothenic Acid, Iron, Magnesium, Phosphorus, Zinc, Copper, Manganese, Selenium, Protein and Fiber. This means that the food contains 20% or more of your RDI for these nutrients.

Nuts, walnuts, black, dried is a good source of Vitamin E (Alpha-tocopherol), Riboflavin, Folate and Potassium. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 0
Athletic Diet - Low Fat, High Protein and Carbs 0
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 89
Low Cholesterol Diet 0
Low Sodium Diet 99
Low Glycemic Index Diet (e.g. South Beach Diet) 88
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 772 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 772 calories contained in 125g (4.41 oz)g of Nuts, walnuts, black, dried. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 772 calories
Stretching4 hours 18 mins(180 cal/hr)
Walking (3.5 mph)2 hours 46 mins(280 cal/hr)
Bicycling (<10 mph)2 hours 40 mins(290 cal/hr)
Dancing2 hours 20 mins(330 cal/hr)
Light gardening/yard work2 hours 20 mins(330 cal/hr)
Golf (walking and carrying clubs)2 hours 20 mins(330 cal/hr)
Hiking2 hours 5 mins(370 cal/hr)
Amount of Vigorous exercise to burn 772 calories
Weight lifting (vigorous effort)1 hour 45 mins(440 cal/hr)
Heavy yard work (chopping wood)1 hour 45 mins(440 cal/hr)
Basketball (vigorous)1 hour 45 mins(440 cal/hr)
Walking (4.5 mph)1 hour 41 mins(460 cal/hr)
Aerobics1 hour 37 mins(480 cal/hr)
Swimming (slow freestyle laps)1 hour 31 mins(510 cal/hr)
Running/jogging (5 mph)1 hour 19 mins(590 cal/hr)
Bicycling (>10 mph)1 hour 19 mins(590 cal/hr)
Exercise profile for 125g (4.41 oz) of Nuts, walnuts, black, dried

How to cite this food as a source in academic or research papers

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Nuts, walnuts, black, dried" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 16 Dec 2018 https://skipthepie.org/nut-and-seed-products/nuts-walnuts-black-dried/

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