Peanuts are high in Vitamin B3, B6, pantothenic acid and magnesium(1)(2), which as part of your diet, contribute to the reduction of tiredness and fatigue(3).
High-oleic peanut supplementation has the potential to optimize circulatory function in the brain and to enhance cognitive function, according to a 2016 study(4).
The Brazil nut and the Amazon rainforest are inseparable from one another and as deforestation, forest fires and land grabs destroy the rainforest, a negative
Massimiliano Alajmo is a world-renowned Italian chef. He spent most of his childhood at Le Calandre with his mother, who was the restaurant’s chef. After
Try including nuts and dried fruits in your diet every day during April and let us know how you feel! In this article, we will
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
Originally from South Africa, Jean Delport embraces his culture, past and present. After training in some of the best restaurants in the Cape Winelands and
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.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.
4.Barbour, J. A., Howe, P. R., Buckley, J. D., Bryan, J., & Coates, A. M. (2016). Cerebrovascular and cognitive benefits of high-oleic peanut consumption in healthy overweight middle-aged adults. Nutritional Neuroscience, 1-8.
| Nutrient | Units | Value per 100 g | Value per 28 g, 1 oz (1 handful) |
|---|---|---|---|
|
Proximates |
|||
|
Water |
g |
1.81 |
0.51 |
|
Energy |
kcal |
587 |
166 |
|
Energy |
kJ |
2455 |
696 |
|
Protein |
g |
24.35 |
6.90 |
|
Total lipid (fat) |
g |
49.66 |
14.08 |
|
Ash |
g |
2.92 |
0.83 |
|
Carbohydrate, by difference |
g |
21.26 |
6.03 |
|
Fiber, total dietary |
g |
8.4 |
2.4 |
|
Sugars, total |
g |
4.90 |
1.39 |
|
Sucrose |
g |
4.90 |
1.39 |
|
Glucose (dextrose) |
g |
|
|
|
Fructose |
g |
|
|
|
Lactose |
g |
|
|
|
Maltose |
g |
|
|
|
Galactose |
g |
|
|
|
Starch |
g |
4.39 |
1.24 |
|
Minerals |
|||
|
Calcium, Ca |
mg |
58 |
16 |
|
Iron, Fe |
mg |
1.58 |
0.45 |
|
Magnesium, Mg |
mg |
178 |
50 |
|
Phosphorus, P |
mg |
363 |
103 |
|
Potassium, K |
mg |
634 |
180 |
|
Sodium, Na |
mg |
6 |
2 |
|
Zinc, Zn |
mg |
2.77 |
0.79 |
|
Copper, Cu |
mg |
0.428 |
0.121 |
|
Manganese, Mn |
mg |
1.786 |
0.506 |
|
Selenium, Se |
µg |
9.3 |
2.6 |
|
Vitamins |
|||
|
Vitamin C, total ascorbic acid |
mg |
|
|
|
Thiamin |
mg |
0.152 |
0.043 |
|
Riboflavin |
mg |
0.197 |
0.056 |
|
Niacin |
mg |
14.355 |
4.070 |
|
Pantothenic acid |
mg |
1.011 |
0.287 |
|
Vitamin B-6 |
mg |
0.466 |
0.132 |
|
Folate, total |
µg |
97 |
27 |
|
Folic acid |
µg |
|
|
|
Folate, food |
µg |
97 |
27 |
|
Folate, DFE |
µg |
97 |
27 |
|
Choline, total |
mg |
64.6 |
18.3 |
|
Betaine |
mg |
0.4 |
0.1 |
|
Vitamin B-12 |
µg |
|
|
|
Vitamin B-12, added |
µg |
|
|
|
Vitamin A, RAE |
µg |
|
|
|
Retinol |
µg |
|
|
|
Carotene, beta |
µg |
|
|
|
Carotene, alpha |
µg |
|
|
|
Vitamin A, IU |
IU |
|
|
|
Lycopene |
µg |
|
|
|
Lutein + zeaxanthin |
µg |
|
|
|
Vitamin E (alpha-tocopherol) |
mg |
4.93 |
1.40 |
|
Vitamin E, added |
mg |
|
|
|
Tocopherol, beta |
mg |
0.36 |
0.10 |
|
Tocopherol, gamma |
mg |
6.32 |
1.79 |
|
Tocopherol, delta |
mg |
0.61 |
0.17 |
|
Vitamin D (D2 + D3) |
µg |
|
|
|
Vitamin D |
IU |
|
|
|
Vitamin K (phylloquinone) |
µg |
|
|
|
Lipids |
|||
|
4:0 |
g |
|
|
|
Fatty acids, total saturated |
g |
7.723 |
2.189 |
|
6:0 |
g |
|
|
|
8:0 |
g |
|
|
|
10:0 |
g |
|
|
|
14:1 |
g |
|
|
|
17:0 |
g |
0.041 |
0.012 |
|
12:0 |
g |
|
|
|
14:0 |
g |
|
0.005 |
|
15:1 |
g |
|
|
|
13:0 |
g |
|
|
|
18:0 |
g |
1.200 |
0.340 |
|
15:0 |
g |
0.004 |
0.001 |
|
16:1 undifferentiated |
g |
0.031 |
0.009 |
|
20:0 |
g |
0.575 |
0.163 |
|
22:0 |
g |
1.216 |
1.216 |
|
16:0 |
g |
3.982 |
1.129 |
|
18:1 undifferentiated |
g |
25.435 |
7.211 |
|
18:1 c |
g |
25.421 |
7.207 |
|
16:1 c |
g |
|
0.009 |
|
18:2 n-6 c,c |
g |
9.694 |
2.748 |
|
16:1 t |
g |
|
|
|
18:1 t |
g |
0.014 |
0.004 |
|
24:0 |
g |
0.689 |
0.195 |
|
Fatty acids, total monounsaturated |
g |
26.181 |
7.422 |
|
20:1 |
g |
0.627 |
|
|
18:2 CLAs |
g |
0.009 |
0.003 |
|
17:1 |
g |
0.032 |
0.009 |
|
22:1 undifferentiated |
g |
0.055 |
0.016 |
|
18:2 t not further defined |
g |
0.012 |
0.003 |
|
18:3 undifferentiated |
g |
|
0.007 |
|
24:1 c |
g |
|
|
|
Fatty acids, total polyunsaturated |
g |
9.773 |
2.771 |
|
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 |
0.004 |
0.001 |
|
20:3 undifferentiated |
g |
0.011 |
0.003 |
|
20:4 undifferentiated |
g |
|
0.005 |
|
20:5 n-3 (EPA) |
g |
|
|
|
22:5 n-3 (DPA) |
g |
|
|
|
22:6 n-3 (DHA) |
g |
|
|
|
Fatty acids, total trans |
g |
0.027 |
0.008 |
|
Fatty acids, total trans-monoenoic |
g |
0.015 |
0.004 |
|
Cholesterol |
mg |
|
|
|
Stigmasterol |
mg |
|
|
|
Campesterol |
mg |
|
|
|
Beta-sitosterol |
mg |
|
|
|
Amino Acids |
|||
|
Tryptophan |
g |
0.230 |
0.065 |
|
Threonine |
g |
0.811 |
0.230 |
|
Isoleucine |
g |
0.833 |
0.236 |
|
Leucine |
g |
1.535 |
0.435 |
|
Lysine |
g |
0.850 |
0.241 |
|
Methionine |
g |
0.291 |
0.082 |
|
Cystine |
g |
0.304 |
0.086 |
|
Phenylalanine |
g |
1.227 |
0.348 |
|
Tyrosine |
g |
0.963 |
0.273 |
|
Valine |
g |
0.993 |
0.282 |
|
Arginine |
g |
2.832 |
0.803 |
|
Histidine |
g |
0.599 |
0.170 |
|
Alanine |
g |
0.941 |
0.267 |
|
Aspartic acid |
g |
2.888 |
0.819 |
|
Glutamic acid |
g |
4.949 |
1.403 |
|
Glycine |
g |
1.427 |
0.405 |
|
Proline |
g |
1.045 |
0.296 |
|
Serine 2 3 |
g |
1.167 |
0.331 |
|
Others |
|||
|
Alcohol, ethyl |
g |
|
|
|
Caffeine |
mg |
|
|
|
Theobromine |
mg |
|
|
