Nuts, pilinuts, dried

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 29 / 100 How is this scored?

Composition

Energy

Protein 10.8 g · 43 kcal/100g
Fat 79.6 g · 716 kcal/100g
Carbs 4.0 g · 16 kcal/100g
Water 3 g
Total energy 719 kcal

Energy is predominantly from fat (92%); EFSA recommends 20–35% for a balanced diet

Fat quality 41 / 100 How is this scored?
Total fat
79.6g
Saturated
31.2g
Monounsat.
37.2g
Polyunsat.
7.6g
Omega-6
7.61g

Saturated fat is 39.0% of energy, above the WHO limit of 10%.

Protein quality 76 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 76%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (76% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 66 / 100 How is this scored?

Vitamins

Vitamin A 2 µg
Vitamin C 0.6 mg
Thiamin (B1) 0.91 mg
Riboflavin (B2) 0.09 mg
Niacin (B3) 0.5 mg
Pantothenic (B5) 0.5 mg
Vitamin B6 0.12 mg
Folate (B9) 60 µg
Vitamin B12 0.00 µg

Minerals

Calcium 145 mg
Iron 3.5 mg
Magnesium 302 mg
Phosphorus 575 mg
Potassium 507 mg
Sodium 3 mg
Zinc 3.0 mg
Copper 0.96 mg
Manganese 2.31 mg

Notable source of Manganese (116% of EU NRV per 100 g). Score averages coverage across 17 tracked nutrients.