BNI™ 119.87f: Nuts, walnut, english (USDA)

refBNI™ 119.87f: Nuts, walnut, english, USDA, 2012.

Raw walnuts.


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 15.2 60.8 8.7 20.0 140.5 35.1
Carbohydrate 13.7 54.8 7.8 55.0 386.3 96.6
Sugar 2.6 10.4 1.5 < 10.0 < 70.2 < 17.6
Fat 65.2 586.8 83.5 25.0 175.6 19.5
Saturated fat 6.1 54.9 7.8 < 10.0 < 70.2 < 7.8
Fiber 6.7 - 22.3 35.1 - 10.5
Sodium 0.002 - 0.1 < 35.1 - < 0.702
Misc -0.8 - - - - -62.4
Total 100.0 702.4 100.0 100.0 702.4 100.0
kJul - 2938.8 - - 2938.8 -
Nutritional balance (100g)
x (bad) Very low in protein
x (bad) Extremely low in carbohydrate
(good) Very low in sugar
x (bad) Extremely high in fat
о (ok) Slightly high in saturated fat
x (bad) Extremely low in fiber
(good) Extremely low in sodium
85% *
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 = 196.7 kcal
Balance simulation for this food (serving size = 28.0 grams ) Original BNI 119.87
Add now or next meal 1.1 g fiber Reduce BNI to 107.08
- 0.0 mg sodium -
Both reduce BNI to 107.08
- 0.0 excess kcal protein
- 0.0 excess kcal sugar
- 0.0 excess kcal other carbs
- 0.0 excess kcal saturated fat
Burn out 105.3 excess kcal other fats
Burn out a total of 105.3 kcal Reduce BNI to 66.33
Burn those kcal out doing… 2106 steps
or 35 minutes slow walking (~3.2km/h)
or 23 minutes fast walking (~5.6km/h)
or 11 minutes jogging (~8km/h)
or 22 minutes leisure cycling (<16km/h)
or 12 minutes swimming
or 10 minutes stair treadmill
Reduce kcal to 91.4 kcal per serving All reduce BNI to 53.54
91.4 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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