Nuts, mixed nuts, dry roasted, with peanuts, without salt added

Composition

Energy

Protein 19.5 g · 78 kcal/100g

Fat 53.5 g · 482 kcal/100g

Carbs 22.4 g · 90 kcal/100g

Fiber 6.4 g

Water 2 g

Total energy 607 kcal

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

Total fat

53.5g

Saturated

8.0g

Monounsat.

34.5g

Polyunsat.

9.9g

Omega-3

0.08g

Omega-6

9.75g

Saturated fat is 11.9% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 118.9 (target ≤ 4).

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 85%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Limiting amino acid is Lysine (85% of FAO reference). Combining with complementary protein sources raises the overall score.

Vitamins

Vitamin A 0 µg

Vitamin C 0.8 mg

Vitamin D 0.0 µg

Vitamin E 6.1 mg

Vitamin K 12 µg

Thiamin (B1) 0.30 mg

Riboflavin (B2) 0.40 mg

Niacin (B3) 6.2 mg

Vitamin B6 0.36 mg

Folate (B9) 60 µg

Vitamin B12 0.00 µg

Minerals

Calcium 87 mg

Iron 3.7 mg

Magnesium 227 mg

Phosphorus 438 mg

Potassium 643 mg

Sodium 4 mg

Zinc 4.1 mg

Copper 1.52 mg

Manganese 2.61 mg

Selenium 9.3 µg

Notable source of Copper (152% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.