BNI™ 103.74f: Nuts, hazelnuts or filberts (USDA)

dietBNI™ 103.74f: Nuts, hazelnuts or filberts, USDA, 2012.

Raw hazelnuts.


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 15.0 60.0 8.9 20.0 134.8 33.7
Carbohydrate 16.7 66.8 9.9 55.0 370.7 92.7
Sugar 4.3 17.2 2.6 < 10.0 < 67.4 < 16.9
Fat 60.8 547.2 81.2 25.0 168.5 18.7
Saturated fat 4.5 40.5 6.0 < 10.0 < 67.4 < 7.5
Fiber 9.7 - 32.3 33.7 - 10.1
Sodium 0.000 - 0.0 < 33.7 - < 0.674
Misc -2.2 - - - - -55.9
Total 100.0 674.0 100.0 100.0 674.0 100.0
kJul - 2820.0 - - 2820.0 -
Nutritional balance (100g)
x (bad) Very low in protein
x (bad) Extremely low in carbohydrate
(good) Low in sugar
x (bad) Extremely high in fat
(good) Low in saturated fat
x (bad) Low in fiber
(good) Extremely low in sodium
80% *
75% *
70% *
65% *
60% *
55% *
50% *
45% *
40% *
35% *
30% * *
25% * *
20% * *
15% * *
10% * * * *
5%   * * * *
mid p c f fb
max s sf na
5%   * *
10%
15%   
20%
25%   
30%
35%   
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 28.0 grams )
grams per serving = 28.0 grams
*
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * * * * *
kcal per serving = 188.7 kcal
Balance simulation for this food (serving size = 28.0 grams ) Original BNI 103.74
Add now or next meal 0.1 g fiber Reduce BNI to 102.37
- 0.0 mg sodium -
Both reduce BNI to 102.37
- 0.0 excess kcal protein
- 0.0 excess kcal sugar
- 0.0 excess kcal other carbs
- 0.0 excess kcal saturated fat
Burn out 96.6 excess kcal other fats
Burn out a total of 96.6 kcal Reduce BNI to 52.55
Burn those kcal out doing… 1932 steps
or 32 minutes slow walking (~3.2km/h)
or 21 minutes fast walking (~5.6km/h)
or 10 minutes jogging (~8km/h)
or 20 minutes leisure cycling (<16km/h)
or 11 minutes swimming
or 9 minutes stair treadmill
Reduce kcal to 92.1 kcal per serving All reduce BNI to 51.19
92.1 kcal = energy for approximately 55 minutes (~ 0.9 hours)

Author

Jose D PEREZGONZALEZ (2013). Massey University, New Zealand (JDPerezgonzalezJDPerezgonzalez).


Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.


© Jose D. Pérezgonzález. All rights reserved.

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