Nuts, hickorynuts, dried

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 51 / 100 How is this scored?

Composition

Energy

Protein 12.7 g · 51 kcal/100g
Fat 64.4 g · 579 kcal/100g
Carbs 18.3 g · 73 kcal/100g
Fiber 6.4 g
Water 3 g
Total energy 657 kcal

Energy is predominantly from fat (82%); EFSA recommends 20–35% for a balanced diet

Fat quality 75 / 100 How is this scored?
Total fat
64.4g
Saturated
7.0g
Monounsat.
32.6g
Polyunsat.
21.9g
Omega-6
20.62g

Saturated fat is 9.6% of energy, within the WHO limit of 10%.

Protein quality 87 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 87%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (87% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 66 / 100 How is this scored?

Vitamins

Vitamin A 7 µg
Vitamin C 2.0 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.87 mg
Riboflavin (B2) 0.13 mg
Niacin (B3) 0.9 mg
Pantothenic (B5) 1.7 mg
Vitamin B6 0.19 mg
Folate (B9) 40 µg
Vitamin B12 0.00 µg

Minerals

Calcium 61 mg
Iron 2.1 mg
Magnesium 173 mg
Phosphorus 336 mg
Potassium 436 mg
Sodium 1 mg
Zinc 4.3 mg
Copper 0.74 mg
Manganese 4.61 mg
Selenium 8.1 µg

Notable source of Manganese (230% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.