Walnuts
A person would not ordinarily think about these things, but, there are so many varieties of walnuts that they are numbered instead of named. They are developed by budding and grafting from promising specimens as judged by the qualities of their nuts. The more promising varieties are given names, such as Dublin’s Glory and Rex.
Walnuts in our diet
However, our main concern for walnuts is regarding their use in our diet. There are two basic walnuts, the English and the Black walnut which is native to North America. Commercial production focuses on the faster growing English walnut. The black walnut is known for its extract that is used as a flavoring. The English walnut is easily cracked open with a nut cracker. You may find yourself chasing a black walnut around the room before you finally get it open, as it has a very bard shell.
Flax seed and walnuts are the riches sources of omega-3 fatty acids. Including only 1 1/2 ounces of walnuts in your daily diet is an effective measure to prevent heart disease.
Nuts, walnuts, English, 1 oz.
Nutrient Units 1.00 X 1 oz (14 halves)
| Nutrient | Units | 1.00 X 1 oz (14 halves) ——- 28.35g |
|---|---|---|
| Proximates | ||
| Water |
g
|
1.15
|
| Energy |
kcal
|
185
|
| Energy |
kj
|
776
|
| Protein |
g
|
4.32
|
| Total lipid (fat) |
g
|
18.49
|
| Ash |
g
|
0.50
|
| Carbohydrate, by difference |
g
|
3.89
|
| Fiber, total dietary |
g
|
1.9
|
| Sugars, total |
g
|
0.74
|
| Sucrose |
g
|
0.69
|
| Glucose (dextrose) |
g
|
0.02
|
| Fructose |
g
|
0.03
|
| Lactose |
g
|
0.00
|
| Maltose |
g
|
0.00
|
| Starch |
g
|
0.02
|
| Minerals | ||
| Calcium, Ca |
mg
|
28
|
| Iron, Fe |
mg
|
0.82
|
| Magnesium, Mg |
mg
|
45
|
| Phosphorus, P |
mg
|
98
|
| Potassium, K |
mg
|
125
|
| Sodium, Na |
mg
|
1
|
| Zinc, Zn |
mg
|
0.88
|
| Copper, Cu |
mg
|
0.450
|
| Manganese, Mn |
mg
|
0.968
|
| Selenium, Se |
mcg
|
1.4
|
| Vitamins | ||
| Vitamin C, total ascorbic acid |
mg
|
0.4
|
| Thiamin |
mg
|
0.097
|
| Riboflavin |
mg
|
0.043
|
| Niacin |
mg
|
0.319
|
| Pantothenic acid |
mg
|
0.162
|
| Vitamin B-6 |
mg
|
0.152
|
| Folate, total |
mcg
|
28
|
| Folic acid |
mcg
|
0
|
| Folate, food |
mcg
|
28
|
| Folate, DFE |
mcg_DFE
|
28
|
| Vitamin B-12 |
mcg
|
0.00
|
| Vitamin B-12, added |
mcg
|
0.00
|
| Vitamin A, IU |
IU
|
6
|
| Vitamin A, RAE |
mcg_RAE
|
0
|
| Retinol |
mcg
|
0
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.20
|
| Vitamin E, added |
mg
|
0.00
|
| Tocopherol, beta |
mg
|
0.04
|
| Tocopherol, gamma |
mg
|
5.91
|
| Tocopherol, delta |
mg
|
0.54
|
| Vitamin K (phylloquinone) |
mcg
|
0.8
|
| Lipids | ||
| Fatty acids, total saturated |
g
|
1.737
|
| 4:0 |
g
|
0.000
|
| 6:0 |
g
|
0.000
|
| 8:0 |
g
|
0.000
|
| 10:0 |
g
|
0.000
|
| 12:0 |
g
|
0.000
|
| 14:0 |
g
|
0.000
|
| 15:0 |
g
|
0.000
|
| 16:0 |
g
|
1.249
|
| 17:0 |
g
|
0.000
|
| 18:0 |
g
|
0.470
|
| 20:0 |
g
|
0.018
|
| 22:0 |
g
|
0.000
|
| 24:0 |
g
|
0.000
|
| Fatty acids, total monounsaturated |
g
|
2.533
|
| 14:1 |
g
|
0.000
|
| 16:1 undifferentiated |
g
|
0.000
|
| 13:0 |
g
|
0.000
|
| 18:1 undifferentiated |
g
|
2.495
|
| 20:1 |
g
|
0.038
|
| 22:1 undifferentiated |
g
|
0.000
|
| 24:1 c |
g
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
13.374
|
| 18:2 undifferentiated |
g
|
10.799
|
| 18:3 undifferentiated |
g
|
2.574
|
| 18:4 |
g
|
0.000
|
| 20:2 n-6 c,c |
g
|
0.000
|
| 20:3 undifferentiated |
g
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
| Cholesterol |
mg
|
0
|
| Phytosterols |
mg
|
20
|
| Stigmasterol |
mg
|
0
|
| Campesterol |
mg
|
2
|
| Beta-sitosterol |
mg
|
18
|
| Amino acids | ||
| Tryptophan |
g
|
0.048
|
| Threonine |
g
|
0.169
|
| Isoleucine |
g
|
0.177
|
| Leucine |
g
|
0.332
|
| Lysine |
g
|
0.120
|
| Methionine |
g
|
0.067
|
| Cystine |
g
|
0.059
|
| Phenylalanine |
g
|
0.202
|
| Tyrosine |
g
|
0.115
|
| Valine |
g
|
0.213
|
| Arginine |
g
|
0.646
|
| Histidine |
g
|
0.111
|
| Alanine |
g
|
0.197
|
| Aspartic acid |
g
|
0.519
|
| Glutamic acid |
g
|
0.798
|
| Glycine |
g
|
0.231
|
| Proline |
g
|
0.200
|
| Serine |
g
|
0.265
|
| Other | ||
| Alcohol, ethyl |
g
|
0.0
|
| Caffeine |
mg
|
0
|
| Theobromine |
mg
|
0
|
| Carotene, beta |
mcg
|
3
|
| Carotene, alpha |
mcg
|
0
|
| Cryptoxanthin, beta |
mcg
|
0
|
| Lycopene |
mcg
|
0
|
| Lutein + zeaxanthin |
mcg
|
3
|
