Lifestyle
Mindful Eating with Nuts & Dried Fruits
In today’s fast-paced world, we’re often eating on autopilot—scrolling through our phones 📱, binge-watching shows 📺, or rushing through meals without even noticing the flavors.
Pine nuts are high in vitamin K(1) which helps you maintain healthy bones(2) and reduce the risk of fractures.
Pine nuts are also high in phosphorus, magnesium, zinc and manganese, which contribute to the maintenance of normal bones (1,2,3).
In today’s fast-paced world, we’re often eating on autopilot—scrolling through our phones 📱, binge-watching shows 📺, or rushing through meals without even noticing the flavors.
Looking to power up your plant-based meals? Nuts 🥜 are more than just snacks—they’re a nutritional powerhouse🍇! From boosting energy to supporting muscle health, discover
Reducing food waste is essential for a more sustainable future🌍. Nuts 🥜 and dried fruits 🍇 are versatile, nutritious, and long-lasting pantry staples that can
In today’s fast-paced world, we’re often eating on autopilot—scrolling through our phones 📱, binge-watching shows 📺, or rushing through meals without even noticing the flavors.
Looking to power up your plant-based meals? Nuts 🥜 are more than just snacks—they’re a nutritional powerhouse🍇! From boosting energy to supporting muscle health, discover
Reducing food waste is essential for a more sustainable future🌍. Nuts 🥜 and dried fruits 🍇 are versatile, nutritious, and long-lasting pantry staples that can
1.USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
2.Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
3.Commission Regulation (EU) No 432/2012 of 16 May 2012.
| Nutrient | Units | Value per 100 g | Value per 28 g, 1 oz (1 handful) |
|---|---|---|---|
|
Proximates |
|||
|
Water |
g |
2.28 |
0.65 |
|
Energy |
kcal |
673 |
191 |
|
Energy |
kJ |
2816 |
798 |
|
Protein |
g |
13.69 |
3.88 |
|
Total lipid (fat) |
g |
68.37 |
19.38 |
|
Ash |
g |
2.59 |
0.73 |
|
Carbohydrate, by difference |
g |
13.08 |
3.71 |
|
Fiber, total dietary |
g |
3.7 |
1.0 |
|
Sugars, total |
g |
3.59 |
1.02 |
|
Sucrose |
g |
3.45 |
0.98 |
|
Glucose (dextrose) |
g |
0.07 |
0.02 |
|
Fructose |
g |
0.07 |
0.02 |
|
Lactose |
g |
|
|
|
Maltose |
g |
|
|
|
Galactose |
g |
0.07 |
0.02 |
|
Starch |
g |
1.43 |
0.41 |
|
Minerals |
|||
|
Calcium, Ca |
mg |
16 |
5 |
|
Iron, Fe |
mg |
5.53 |
1.57 |
|
Magnesium, Mg |
mg |
251 |
71 |
|
Phosphorus, P |
mg |
575 |
163 |
|
Potassium, K |
mg |
597 |
169 |
|
Sodium, Na |
mg |
2 |
1 |
|
Zinc, Zn |
mg |
6.45 |
1.83 |
|
Copper, Cu |
mg |
1.324 |
0.375 |
|
Manganese, Mn |
mg |
8.802 |
2.495 |
|
Selenium, Se |
µg |
0.7 |
0.2 |
|
Vitamins |
|||
|
Vitamin C, total ascorbic acid |
mg |
0.8 |
0.2 |
|
Thiamin |
mg |
0.364 |
0.103 |
|
Riboflavin |
mg |
0.227 |
0.064 |
|
Niacin |
mg |
4.387 |
1.244 |
|
Pantothenic acid |
mg |
0.313 |
0.089 |
|
Vitamin B-6 |
mg |
0.094 |
0.027 |
|
Folate, total |
µg |
34 |
10 |
|
Folic acid |
µg |
|
|
|
Folate, food |
µg |
34 |
10 |
|
Folate, DFE |
µg |
34 |
10 |
|
Choline, total |
mg |
55.8 |
15.8 |
|
Betaine |
mg |
0.4 |
0.1 |
|
Vitamin B-12 |
µg |
|
|
|
Vitamin B-12, added |
µg |
|
|
|
Vitamin A, RAE |
µg |
1 |
|
|
Retinol |
µg |
|
|
|
Carotene, beta |
µg |
17 |
5 |
|
Carotene, alpha |
µg |
|
|
|
Vitamin A, IU |
IU |
29 |
8 |
|
Lycopene |
µg |
|
|
|
Lutein + zeaxanthin |
µg |
9 |
3 |
|
Vitamin E (alpha-tocopherol) |
mg |
9.33 |
2.65 |
|
Vitamin E, added |
mg |
|
|
|
Tocopherol, beta |
mg |
|
|
|
Tocopherol, gamma |
mg |
11.15 |
3.16 |
|
Tocopherol, delta |
mg |
|
|
|
Vitamin D (D2 + D3) |
µg |
|
|
|
Vitamin D |
IU |
|
|
|
Vitamin K (phylloquinone) |
µg |
53.9 |
15.3 |
|
Lipids |
|||
|
4:0 |
g |
|
|
|
Fatty acids, total saturated |
g |
4.899 |
1.389 |
|
6:0 |
g |
|
|
|
8:0 |
g |
|
|
|
10:0 |
g |
|
|
|
14:1 |
g |
|
|
|
17:0 |
g |
|
|
|
12:0 |
g |
|
|
|
14:0 |
g |
|
|
|
15:1 |
g |
|
|
|
13:0 |
g |
|
|
|
18:0 |
g |
1.390 |
0.394 |
|
15:0 |
g |
|
|
|
16:1 undifferentiated |
g |
0.017 |
0.005 |
|
20:0 |
g |
0.229 |
0.065 |
|
22:0 |
g |
0.068 |
0.019 |
|
16:0 |
g |
3.212 |
0.911 |
|
18:1 undifferentiated |
g |
17.947 |
5.088 |
|
18:1 c |
g |
|
|
|
16:1 c |
g |
|
|
|
18:2 n-6 c,c |
g |
|
|
|
16:1 t |
g |
|
|
|
18:1 t |
g |
|
|
|
24:0 |
g |
|
|
|
Fatty acids, total monounsaturated |
g |
18.764 |
5.320 |
|
20:1 |
g |
0.801 |
|
|
18:2 CLAs |
g |
|
|
|
17:1 |
g |
|
|
|
22:1 undifferentiated |
g |
|
|
|
18:2 t not further defined |
g |
|
|
|
18:3 undifferentiated |
g |
|
0.046 |
|
24:1 c |
g |
|
|
|
Fatty acids, total polyunsaturated |
g |
34.071 |
9.659 |
|
18:3 n-3 c,c,c (ALA) |
g |
|
|
|
18:3 n-6 c,c,c |
g |
0.052 |
0.015 |
|
18:2 undifferentiated |
g |
0.052 |
0.015 |
|
18:4 |
g |
|
|
|
20:2 n-6 c,c |
g |
0.404 |
0.115 |
|
20:3 undifferentiated |
g |
0.353 |
0.100 |
|
20:4 undifferentiated |
g |
|
|
|
20:5 n-3 (EPA) |
g |
|
|
|
22:5 n-3 (DPA) |
g |
|
|
|
22:6 n-3 (DHA) |
g |
|
|
|
Fatty acids, total trans |
g |
|
|
|
Fatty acids, total trans-monoenoic |
g |
|
|
|
Cholesterol |
mg |
|
|
|
Stigmasterol |
mg |
|
|
|
Campesterol |
mg |
|
|
|
Beta-sitosterol |
mg |
|
|
|
Amino Acids |
|||
|
Tryptophan |
g |
0.107 |
0.030 |
|
Threonine |
g |
0.370 |
0.105 |
|
Isoleucine |
g |
0.542 |
0.154 |
|
Leucine |
g |
0.991 |
0.281 |
|
Lysine |
g |
0.540 |
0.153 |
|
Methionine |
g |
0.259 |
0.073 |
|
Cystine |
g |
0.289 |
0.082 |
|
Phenylalanine |
g |
0.524 |
0.149 |
|
Tyrosine |
g |
0.509 |
0.144 |
|
Valine |
g |
0.687 |
0.195 |
|
Arginine |
g |
2.413 |
0.684 |
|
Histidine |
g |
0.341 |
0.097 |
|
Alanine |
g |
0.684 |
0.194 |
|
Aspartic acid |
g |
1.303 |
0.369 |
|
Glutamic acid |
g |
2.926 |
0.830 |
|
Glycine |
g |
0.691 |
0.196 |
|
Proline |
g |
0.673 |
0.191 |
|
Serine 2 3 |
g |
0.835 |
0.237 |
|
Others |
|||
|
Alcohol, ethyl |
g |
|
|
|
Caffeine |
mg |
|
|
|
Theobromine |
mg |
|
|