General
The Nutritional Power Duo: Benefits of Adding Nuts and Dried Fruit to Your Recipes
In the world of culinary delights, there exists a treasure trove of ingredients that not only tantalize the taste buds but also offer a plethora
Dates are high in fiber(1) which may help prevent constipation and help digestive health(2).
In the world of culinary delights, there exists a treasure trove of ingredients that not only tantalize the taste buds but also offer a plethora
Happy Pistachio Day! Each year, 26 February is dedicated to this nut, which punches above its weight when it comes to taste and nutrition! Pistachio lovers rejoice as they eat their favourite nut all day long.
As you may have heard, the popularity of plant-based diets has surged in recent years, and the trend shows no signs of slowing down. This
Have you ever heard the expression you are what you eat? Well, in some sense, it’s true. Nutrients from the foods we eat provide the foundation of function and wholeness of all the cells in our body, which is why it is important that we try to maintain a healthy diet and lifestyle.
During April try adding nuts and dried fruits into your diet on a daily basis and let us know how you feel! In this article, we will share with you some key moments to eat nuts and dried fruits, and share what health benefits they can bring to your life.
This month we want to make your life easier, do you want to learn how to roast nuts? You’ve been looking forward to it, haven’t you? Here we go!
1. Regulation (EC) Nº 1924/2006 of the European Parliament and of the Council of 20 December 2006.
2. Fathallah, N., Bouchard, D., & de Parades, V. (2017). Diet and lifestyle rules in chronic constipation in adults: From fantasy to reality…. Presse medicale (Paris, France: 1983), 46(1), 23-30.
| Nutrient | Units | Value per 100 g | Value per 28 g, 1 oz (1 handful) |
|---|---|---|---|
|
Proximates |
|||
|
Water |
g |
20.53 |
5.75 |
|
Energy |
kcal |
282 |
79 |
|
Energy |
kJ |
1178 |
330 |
|
Protein |
g |
2.45 |
0.69 |
|
Total lipid (fat) |
g |
0.39 |
0.11 |
|
Ash |
g |
1.60 |
0.45 |
|
Carbohydrate, by difference |
g |
75.03 |
21.01 |
|
Fiber, total dietary |
g |
8.0 |
2.2 |
|
Sugars, total |
g |
63.35 |
17.74 |
|
Sucrose |
g |
23.84 |
6.68 |
|
Glucose (dextrose) |
g |
19.87 |
5.56 |
|
Fructose |
g |
19.56 |
5.48 |
|
Lactose |
g |
0.00 |
0.00 |
|
Maltose |
g |
0.12 |
0.03 |
|
Galactose |
g |
19.87 |
5.56 |
|
Starch |
g |
0.00 |
|
|
Minerals |
|||
|
Calcium, Ca |
mg |
39 |
11 |
|
Iron, Fe |
mg |
1.02 |
0.29 |
|
Magnesium, Mg |
mg |
43 |
12 |
|
Phosphorus, P |
mg |
62 |
17 |
|
Potassium, K |
mg |
656 |
184 |
|
Sodium, Na |
mg |
2 |
1 |
|
Zinc, Zn |
mg |
0.29 |
0.08 |
|
Copper, Cu |
mg |
0.262 |
0.058 |
|
Manganese, Mn |
mg |
0.262 |
0.073 |
|
Selenium, Se |
µg |
3.0 |
0.8 |
|
Vitamins |
|||
|
Vitamin C, total ascorbic acid |
mg |
0.4 |
0.1 |
|
Thiamin |
mg |
0.052 |
0.015 |
|
Riboflavin |
mg |
0.066 |
0.018 |
|
Niacin |
mg |
1.274 |
0.357 |
|
Pantothenic acid |
mg |
0.589 |
0.165 |
|
Vitamin B-6 |
mg |
0.165 |
0.046 |
|
Folate, total |
µg |
19 |
5 |
|
Folic acid |
µg |
0.00 |
0.00 |
|
Folate, food |
µg |
19 |
5 |
|
Folate, DFE |
µg |
19 |
5 |
|
Choline, total |
mg |
6.3 |
1.8 |
|
Betaine |
mg |
0.4 |
0.1 |
|
Vitamin B-12 |
µg |
0.00 |
0.00 |
|
Vitamin B-12, added |
µg |
0.00 |
0.00 |
|
Vitamin A, RAE |
µg |
0.00 |
0.00 |
|
Retinol |
µg |
0.00 |
0.00 |
|
Carotene, beta |
µg |
6 |
2 |
|
Carotene, alpha |
µg |
|
|
|
Vitamin A, IU |
IU |
|
|
|
Lycopene |
µg |
0.00 |
0.00 |
|
Lutein + zeaxanthin |
µg |
75 |
21 |
|
Vitamin E (alpha-tocopherol) |
mg |
0.05 |
0.01 |
|
Vitamin E, added |
mg |
0.00 |
0.00 |
|
Tocopherol, beta |
mg |
0.05 |
0.01 |
|
Tocopherol, gamma |
mg |
0.00 |
0.00 |
|
Tocopherol, delta |
mg |
0.00 |
0.00 |
|
Vitamin D (D2 + D3) |
µg |
0.00 |
0.00 |
|
Vitamin D |
IU |
0.00 |
0.00 |
|
Vitamin K (phylloquinone) |
µg |
2.7 |
0.8 |
|
Lipids |
|||
|
4:0 |
g |
0.000 |
0.000 |
|
Fatty acids, total saturated |
g |
0.032 |
0.009 |
|
6:0 |
g |
0.000 |
0.000 |
|
8:0 |
g |
0.001 |
0.000 |
|
10:0 |
g |
0.001 |
0.000 |
|
14:1 |
g |
0.000 |
0.000 |
|
17:0 |
g |
0.001 |
0.000 |
|
12:0 |
g |
0.001 |
0.000 |
|
14:0 |
g |
0.000 |
0.000 |
|
15:1 |
g |
0.000 |
0.000 |
|
13:0 |
g |
|
|
|
18:0 |
g |
0.011 |
0.003 |
|
15:0 |
g |
0.000 |
0.000 |
|
16:1 undifferentiated |
g |
0.000 |
0.000 |
|
20:0 |
g |
0.000 |
0.000 |
|
22:0 |
g |
0.000 |
0.000 |
|
16:0 |
g |
0.017 |
0.005 |
|
18:1 undifferentiated |
g |
0.035 |
0.010 |
|
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 |
0.036 |
0.010 |
|
20:1 |
g |
0.000 |
|
|
18:2 CLAs |
g |
|
|
|
17:1 |
g |
0.000 |
0.000 |
|
22:1 undifferentiated |
g |
0.000 |
0.000 |
|
18:2 t not further defined |
g |
|
|
|
18:3 undifferentiated |
g |
|
0.001 |
|
24:1 c |
g |
|
|
|
Fatty acids, total polyunsaturated |
g |
0.019 |
0.005 |
|
18:3 n-3 c,c,c (ALA) |
g |
|
|
|
18:3 n-6 c,c,c |
g |
0.000 |
0.000 |
|
18:2 undifferentiated |
g |
0.000 |
0.000 |
|
18:4 |
g |
0.000 |
0.000 |
|
20:2 n-6 c,c |
g |
0.000 |
0.000 |
|
20:3 undifferentiated |
g |
0.000 |
0.000 |
|
20:4 undifferentiated |
g |
|
0.000 |
|
20:5 n-3 (EPA) |
g |
0.000 |
0.000 |
|
22:5 n-3 (DPA) |
g |
0.000 |
0.000 |
|
22:6 n-3 (DHA) |
g |
0.000 |
0.000 |
|
Fatty acids, total trans |
g |
|
|
|
Fatty acids, total trans-monoenoic |
g |
|
|
|
Cholesterol |
mg |
0.0 |
0.0 |
|
Stigmasterol |
mg |
|
|
|
Campesterol |
mg |
|
|
|
Beta-sitosterol |
mg |
|
|
|
Amino Acids |
|||
|
Tryptophan |
g |
0.012 |
0.003 |
|
Threonine |
g |
0.043 |
0.012 |
|
Isoleucine |
g |
0.049 |
0.014 |
|
Leucine |
g |
0.084 |
0.024 |
|
Lysine |
g |
0.066 |
0.018 |
|
Methionine |
g |
0.022 |
0.006 |
|
Cystine |
g |
0.067 |
0.019 |
|
Phenylalanine |
g |
0.050 |
0.014 |
|
Tyrosine |
g |
0.015 |
0.004 |
|
Valine |
g |
0.071 |
0.020 |
|
Arginine |
g |
0.136 |
0.038 |
|
Histidine |
g |
0.032 |
0.009 |
|
Alanine |
g |
0.083 |
0.023 |
|
Aspartic acid |
g |
0.213 |
0.060 |
|
Glutamic acid |
g |
0.359 |
0.101 |
|
Glycine |
g |
0.101 |
0.028 |
|
Proline |
g |
0.130 |
0.036 |
|
Serine 2 3 |
g |
0.057 |
0.016 |
|
Others |
|||
|
Alcohol, ethyl |
g |
0.0 |
0.0 |
|
Caffeine |
mg |
0.0 |
0.0 |
|
Theobromine |
mg |
0.0 |
0.0 |