Nuts, butternuts, dried — Food Nutrition Browser

Composition

Energy

Protein 24.9 g · 100 kcal/100g

Fat 57.0 g · 513 kcal/100g

Carbs 12.1 g · 48 kcal/100g

Fiber 4.7 g

Water 3 g

Total energy 612 kcal

Energy is predominantly from fat (78%); EFSA recommends 20–35% for a balanced diet

Total fat

57.0g

Saturated

1.3g

Monounsat.

10.4g

Polyunsat.

42.7g

Omega-6

33.73g

Saturated fat is 1.9% of energy, within the WHO limit of 10%.

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 69%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Limiting amino acid is Lysine (69% of FAO reference). Combining with complementary protein sources raises the overall score.

Vitamins

Vitamin A 6 µg

Vitamin C 3.2 mg

Vitamin D 0.0 µg

Thiamin (B1) 0.38 mg

Riboflavin (B2) 0.15 mg

Niacin (B3) 1.0 mg

Pantothenic (B5) 0.6 mg

Vitamin B6 0.56 mg

Folate (B9) 66 µg

Vitamin B12 0.00 µg

Minerals

Calcium 53 mg

Iron 4.0 mg

Magnesium 237 mg

Phosphorus 446 mg

Potassium 421 mg

Sodium 1 mg

Zinc 3.1 mg

Copper 0.45 mg

Manganese 6.56 mg

Selenium 17.2 µg

Notable source of Manganese (328% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.