Walnuts (Juglans regia) are also called English walnuts or common walnuts. Walnuts survived the ice ages of the Tertiary period in Asia (for example in Syria) and have been eaten for at least 9000 years.
General information:
From Wikipedia: “Juglans regia, Persian walnut, English walnut, or especially in Great Britain, common walnut, is an Old World walnut tree species native to the region stretching from the Balkans eastward to the Himalayas and southwest China. The largest forests are in Kyrgyzstan, where trees occur in extensive, nearly pure walnut forests at 1,000–2,000 m (3000 to 7000 ft) altitude —notably at Arslanbob in Jalal-Abad Province. It is widely cultivated across Europe.”
Culinary uses:
“Walnuts are used in a variety of dishes from cakes to walnut ice cream. In addition to whole nuts, shelled walnuts and walnut oil are sold, as well as nuts for decoration for desserts. Walnuts are also used in Waldorf salad, tortelloni, skordalia, kozunak, lobio, nunt, and tschurtschchela.
Another possibility is to use walnuts taken from the harvest of immature green nuts in June. Preserves can be made from these that have a high vitamin C content (candied, also called black nuts) or a walnut liqueur (nussgeist, nussschnaps). In Italy, they are used to make a special liqueur called Nocino. In Serbia, Croatia, and Bosnia and Herzegovina, the green nuts are used to make a liqueur called Orahovac.”
Health aspects:
“Walnuts contain 42 to 62.5 percent fat, 11 to 16 percent protein, and 15 to 23 percent carbohydrates, depending on whether they are fresh or dried. Walnuts are the nuts that have the highest content of linolenic acid (7490 mg/100 g), an omega-3 fatty acid that is healthy for the heart. They are rich in tocopherols, a group of four different forms of vitamin E. They are also a good source of zinc, an element that is important for the liver and hair, as well as potassium, magnesium, phosphorus, sulfur, iron, calcium, pantothenic acid, and vitamins A, B1, B2, B3, and C. A 100 g serving contains 2783 kJ.
In a study on Mediterranean diets, it was found that walnuts can help protect against type 2 diabetes. Recent studies have shown that a serving of nine walnuts and one teaspoon of walnut oil a day can protect the body against high blood pressure in stressful situations. In combination with linseed oil, walnuts can also help to improve the health of blood vessels. In addition, walnuts have been shown to counteract cardiovascular disease and help inhibit prostate cancer.*”
Note (italics): * = Translation from a German Wikipedia entry
Nutrient tables
The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.
Nutritional Information
|
per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Energy | 654 kcal 2'736 kJ | 32.7% Recommended daily allowance according to the GDA: 2000kcal |
Fat/Lipids | 65 g | 93.2% Recommended daily allowance according to the GDA: 70g |
Saturated Fats | 6.1 g | 30.6% Recommended daily allowance according to the GDA: 20g |
Carbohydrates (inc.dietary fiber) | 14 g | 5.1% Recommended daily allowance according to the GDA: 270g |
Sugars | 2.6 g | 2.9% Recommended daily allowance according to the GDA: 90g |
Fiber | 6.7 g | 26.8% Recommended daily allowance according to the GDA: 25g |
Protein/Albumin | 15 g | 30.5% Recommended daily allowance according to the GDA: 50g |
Cooking Salt (Na:2.0 mg) | 5.1 mg | 0.2% Recommended daily allowance according to the GDA: 2.4g |
Essential micronutrients with the highest proportions | per 100g | 2000 kcal | |
---|---|---|---|
Fat | Alpha-Linolenic acid; ALA; 18:3 omega-3 | 9.1 g | 454.0% Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g |
Fat | Linoleic acid; LA; 18:2 omega-6 | 38 g | 381.0% Recommended daily allowance according to the CH-EDI-Verordnung: 10 g |
Min | Manganese, Mn | 3.4 mg | 171.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Min | Copper, Cu | 1.6 mg | 159.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Vit | Biotin (ex vitamin B7, H) | 36 µg | 71.0% Recommended daily allowance according to the EU: LMIV-2011: 50 µg |
Prot | Tryptophan (Trp, W) | 0.17 g | 69.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Prot | Threonine (Thr, T) | 0.60 g | 64.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Prot | Isoleucine (Ile, I) | 0.62 g | 50.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g |
Elem | Phosphorus, P | 346 mg | 49.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg |
Vit | Folate, as the active form of folic acid (née vitamin B9 and | 98 µg | 49.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Detailed micronutrients and daily requirement coverage per 100g
Explanations of nutrient tables in general
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
Essential fatty acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Alpha-Linolenic acid; ALA; 18:3 omega-3 | 9.1 g | 454.0% Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g |
Linoleic acid; LA; 18:2 omega-6 | 38 g | 381.0% Recommended daily allowance according to the CH-EDI-Verordnung: 10 g |
Essential amino acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Tryptophan (Trp, W) | 0.17 g | 69.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Threonine (Thr, T) | 0.60 g | 64.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Isoleucine (Ile, I) | 0.62 g | 50.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g |
Leucine (Leu, L) | 1.2 g | 48.0% Recommended daily allowance according to the WHO-Protein-2002: 2.4 g |
Valine (Val, V) | 0.75 g | 47.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Phenylalanine (Phe, F) | 0.71 g | 46.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Methionine (Met, M) | 0.24 g | 25.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Lysine (Lys, K) | 0.42 g | 23.0% Recommended daily allowance according to the WHO-Protein-2002: 1.9 g |
Vitamins | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Biotin (ex vitamin B7, H) | 36 µg | 71.0% Recommended daily allowance according to the EU: LMIV-2011: 50 µg |
Folate, as the active form of folic acid (née vitamin B9 and | 98 µg | 49.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Vitamin B6 (pyridoxine) | 0.54 mg | 38.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Thiamine (vitamin B1) | 0.34 mg | 31.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg |
Riboflavin (vitamin B2) | 0.15 mg | 11.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Pantothenic acid (vitamin B5) | 0.57 mg | 10.0% Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg |
Niacin (née vitamin B3) | 1.1 mg | 7.0% Recommended daily allowance according to the EU: LMIV-2011: 16 mg |
Vitamin E, as a-TEs | 0.70 mg | 6.0% Recommended daily allowance according to the EU: LMIV-2011: 12 mg |
Vitamin K | 2.7 µg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg |
Vitamin C (ascorbic acid) | 1.3 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 80 mg |
Vitamin A, as RAE | 1.0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 800 µg |
Vitamin D | 0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg |
Essential macroelements (macronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Phosphorus, P | 346 mg | 49.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg |
Magnesium, Mg | 158 mg | 42.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Potassium, K | 441 mg | 22.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg |
Calcium, Ca | 98 mg | 12.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Sodium, Na | 2.0 mg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Essential trace elements (micronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Manganese, Mn | 3.4 mg | 171.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Copper, Cu | 1.6 mg | 159.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Zinc, Zn | 3.1 mg | 31.0% Recommended daily allowance according to the EU: LMIV-2011: 10 mg |
Iron, Fe | 2.9 mg | 21.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg |
Selenium, Se | 4.9 µg | 9.0% Recommended daily allowance according to the EU: LMIV-2011: 55 µg |
Iod, I (Jod, J) | 3.0 µg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 150 µg |
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