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
Cashews are high in iron which contributes to the normal function of the immune system(3). Your immune system defends your body against infectious organisms and other invaders such as viruses and bacteria which can damage your health.
Thanks to their monounsaturated fat content, cashews may help you lower bad cholesterol helping keep your heart healthy(4).
The high vitamin K content in Cashews may contribute to normal blood clotting and healthy 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
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
The holiday season is upon us, and what better way to embrace the spirit of Christmas than by incorporating the natural beauty and rich flavors of nuts and dried fruits into your celebrations? These delightful and versatile ingredients not only make for a delectable…
Characterized by low bone mass and deterioration of bone tissue, osteoporosis is a disease affecting millions of people around the globe. Bones lose their strength and are more likely to break after a minor fall…
1. Commission Regulation (EU) No 432/2012 of 16 May 2012.
2. USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
3. 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.
4. Mah, E., Schulz, J. A., Kaden, V. N., Lawless, A. L., Rotor, J., Mantilla, L. B., & Liska, D. J. (2017). Cashew consumption reduces total and LDL cholesterol: a randomized, crossover, controlled-feeding trial, 2. The American journal of clinical nutrition, 105(5), 1070-1078.
| Nutrient | Units | Value per 100 g | Value per 28 g, 1 oz (1 handful) |
|---|---|---|---|
|
Proximates |
|||
|
Water |
g |
1.70 |
0.48 |
|
Energy |
kcal |
574 |
163 |
|
Energy |
kJ |
2402 |
681 |
|
Protein |
g |
15.31 |
4.34 |
|
Total lipid (fat) |
g |
46.35 |
13.14 |
|
Ash |
g |
3.95 |
1.12 |
|
Carbohydrate, by difference |
g |
|
9.27 |
|
Fiber, total dietary |
g |
|
0.9 |
|
Sugars, total |
g |
5.01 |
1.42 |
|
Sucrose |
g |
|
|
|
Glucose (dextrose) |
g |
|
|
|
Fructose |
g |
|
|
|
Lactose |
g |
|
|
|
Maltose |
g |
|
|
|
Galactose |
g |
|
|
|
Starch |
g |
|
|
|
Minerals |
|||
|
Calcium, Ca |
mg |
45 |
13 |
|
Iron, Fe |
mg |
6.00 |
1.70 |
|
Magnesium, Mg |
mg |
260 |
74 |
|
Phosphorus, P |
mg |
490 |
139 |
|
Potassium, K |
mg |
565 |
160 |
|
Sodium, Na |
mg |
16 |
5 |
|
Zinc, Zn |
mg |
5.60 |
1.59 |
|
Copper, Cu |
mg |
2.220 |
0.629 |
|
Manganese, Mn |
mg |
0.826 |
0.234 |
|
Selenium, Se |
µg |
11.7 |
3.3 |
|
Vitamins |
|||
|
Vitamin C, total ascorbic acid |
mg |
0.0 |
0.0 |
|
Thiamin |
mg |
0.200 |
0.057 |
|
Riboflavin |
mg |
0.200 |
0.057 |
|
Niacin |
mg |
1.400 |
0.397 |
|
Pantothenic acid |
mg |
1.217 |
0.345 |
|
Vitamin B-6 |
mg |
0.256 |
0.073 |
|
Folate, total |
µg |
69 |
20 |
|
Folic acid |
µg |
0.0 |
0.0 |
|
Folate, food |
µg |
69 |
20 |
|
Folate, DFE |
µg |
69 |
20 |
|
Choline, total |
mg |
61.0 |
17.3 |
|
Betaine |
mg |
|
|
|
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 |
0.00 |
0.00 |
|
Carotene, alpha |
µg |
0.00 |
0.00 |
|
Vitamin A, IU |
IU |
0.00 |
0.00 |
|
Lycopene |
µg |
0.00 |
0.00 |
|
Lutein + zeaxanthin |
µg |
23 |
7 |
|
Vitamin E (alpha-tocopherol) |
mg |
0.92 |
0.26 |
|
Vitamin E, added |
mg |
0.00 |
0.00 |
|
Tocopherol, beta |
mg |
|
|
|
Tocopherol, gamma |
mg |
|
|
|
Tocopherol, delta |
mg |
|
|
|
Vitamin D (D2 + D3) |
µg |
|
|
|
Vitamin D |
IU |
|
|
|
Vitamin K (phylloquinone) |
µg |
34.7 |
9.8 |
|
Lipids |
|||
|
4:0 |
g |
0.000 |
0.000 |
|
Fatty acids, total saturated |
g |
9.157 |
2.596 |
|
6:0 |
g |
0.000 |
0.000 |
|
8:0 |
g |
0.132 |
0.037 |
|
10:0 |
g |
0.132 |
0.037 |
|
14:1 |
g |
|
|
|
17:0 |
g |
|
|
|
12:0 |
g |
0.784 |
0.222 |
|
14:0 |
g |
|
0.098 |
|
15:1 |
g |
|
|
|
13:0 |
g |
|
|
|
18:0 |
g |
2.972 |
0.843 |
|
15:0 |
g |
|
|
|
16:1 undifferentiated |
g |
0.318 |
0.090 |
|
20:0 |
g |
|
|
|
22:0 |
g |
|
|
|
16:0 |
g |
4.351 |
1.234 |
|
18:1 undifferentiated |
g |
26.808 |
7.600 |
|
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 |
27.317 |
7.744 |
|
20:1 |
g |
0.139 |
|
|
18:2 CLAs |
g |
|
|
|
17:1 |
g |
|
|
|
22:1 undifferentiated |
g |
0.000 |
0.000 |
|
18:2 t not further defined |
g |
|
|
|
18:3 undifferentiated |
g |
|
0.046 |
|
24:1 c |
g |
|
|
|
Fatty acids, total polyunsaturated |
g |
7.836 |
2.222 |
|
18:3 n-3 c,c,c (ALA) |
g |
|
|
|
18:3 n-6 c,c,c |
g |
|
|
|
18:2 undifferentiated |
g |
|
|
|
18:4 |
g |
|
|
|
20:2 n-6 c,c |
g |
|
|
|
20:3 undifferentiated |
g |
|
|
|
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 |
0.237 |
0.067 |
|
Threonine |
g |
0.592 |
0.168 |
|
Isoleucine |
g |
0.731 |
0.207 |
|
Leucine |
g |
1.285 |
0.364 |
|
Lysine |
g |
0.817 |
0.232 |
|
Methionine |
g |
0.274 |
0.078 |
|
Cystine |
g |
0.283 |
0.080 |
|
Phenylalanine |
g |
0.791 |
0.224 |
|
Tyrosine |
g |
0.491 |
0.139 |
|
Valine |
g |
1.040 |
0.295 |
|
Arginine |
g |
1.741 |
0.494 |
|
Histidine |
g |
0.399 |
0.113 |
|
Alanine |
g |
0.702 |
0.199 |
|
Aspartic acid |
g |
1.505 |
0.427 |
|
Glutamic acid |
g |
3.624 |
1.027 |
|
Glycine |
g |
0.803 |
0.228 |
|
Proline |
g |
0.690 |
0.196 |
|
Serine 2 3 |
g |
0.849 |
0.241 |
|
Others |
|||
|
Alcohol, ethyl |
g |
0.0 |
0.0 |
|
Caffeine |
mg |
0.0 |
0.0 |
|
Theobromine |
mg |
0.0 |
0.0 |