Nuts, beechnuts, dried

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 41 / 100 How is this scored?

Composition

Energy

Protein 6.2 g · 25 kcal/100g
Fat 50.0 g · 450 kcal/100g
Carbs 33.5 g · 134 kcal/100g
Water 7 g
Total energy 576 kcal

Energy is predominantly from fat (74%); EFSA recommends 20–35% for a balanced diet

Fat quality 75 / 100 How is this scored?
Total fat
50.0g
Saturated
5.7g
Monounsat.
21.9g
Polyunsat.
20.1g
Omega-6
18.39g

Saturated fat is 8.9% of energy, within the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 59 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 15.5 mg
Thiamin (B1) 0.30 mg
Riboflavin (B2) 0.37 mg
Niacin (B3) 0.9 mg
Pantothenic (B5) 0.9 mg
Vitamin B6 0.68 mg
Folate (B9) 113 µg
Vitamin B12 0.00 µg

Minerals

Calcium 1 mg
Iron 2.5 mg
Magnesium 0 mg
Phosphorus 0 mg
Potassium 1017 mg
Sodium 38 mg
Zinc 0.4 mg
Copper 0.67 mg
Manganese 1.34 mg

Notable source of Copper (67% of EU NRV per 100 g). Score averages coverage across 17 tracked nutrients.