Lifestyle
Fueling Your Gym Routine: The Power of Nuts & Dried Fruits
Natural Fuel for Active Lifestyles🏋️♂️: Incorporating nuts and dried fruits into your daily fitness routine 🏋️♂️ offers a delicious way to boost your health and
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).
Natural Fuel for Active Lifestyles🏋️♂️: Incorporating nuts and dried fruits into your daily fitness routine 🏋️♂️ offers a delicious way to boost your health and
Yup, that’s what a new study suggests, and we’re breaking it down for you in snack-sized info!👇A recent study hints that incorporating Dried Fruit Intake
Recharge your energy for work or study with simple, quick recipes and snacks you can make at home. These delicious and healthy options will help
Have you ever heard the expression that you are what you eat? Well, in some sense, it’s true. The nutrients from the foods we eat
Massimiliano Alajmo is a world-renowned Italian chef. He spent much of his childhood in Le Calandre with his mother, who was the chef of the
José Avillez is considered one of the great references of gastronomy in Portugal and has stood out because of his enterprising spirit and drive to
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 |
|
|