Walnuts

Though as with many other nuts and seeds, Walnuts have more phosphorous than calcium, they also offer wonderful Omega-3 and a number of essential vitamins and minerals, including B vitamins, vitamin E, copper, maganese, iron and zinc. Walnuts are worthwhile as an occassional addition to your gutload.

Note:For chameleon purposes, English walnuts (Juglans regia) are better nutrient wise than black walnuts (Juglans nigra).

Nutrients in 100 grams English walnuts:

Water 4.07 g
Energy 654 kcal
Energy 2738 kJ
Protein 15.23 g
Total lipid (fat) 65.21 g
Ash 1.78 g
Carbohydrate, by difference 13.71 g
Fiber, total dietary 6.7 g
Sugars, total 2.61 g
Sucrose 2.43 g
Glucose (dextrose) 0.08 g
Fructose 0.09 g
Starch 0.06 g
Calcium, Ca 98 mg
Iron, Fe 2.91 mg
Magnesium, Mg 158 mg
Phosphorus, P 346 mg
Potassium, K 441 mg
Sodium, Na 2 mg
Zinc, Zn 3.09 mg
Copper, Cu 1.586 mg
Manganese, Mn 3.414 mg
Selenium, Se 4.9 mcg
Vitamin C, total ascorbic acid 1.3 mg
Thiamin 0.341 mg
Riboflavin 0.150 mg
Niacin 1.125 mg
Pantothenic acid 0.570 mg
Vitamin B-6 0.537 mg
Folate, total 98 mcg
Choline, total 39.2 mg
Betaine 0.3 mg
Vitamin B-12 0.00 mcg
Retinol 0 mcg
Carotene, beta 12 mcg
Carotene, alpha 0 mcg
Cryptoxanthin, beta 0 mcg
Lutein + zeaxanthin 9 mcg
Vitamin E (alpha-tocopherol) 0.70 mg
Tocopherol, beta 0.15 mg
Tocopherol, gamma 20.83 mg
Tocopherol, delta 1.89 mg
Vitamin D (D2 + D3) 0.0 mcg
Vitamin K (phylloquinone) 2.7 mcg
Fatty acids, total saturated 6.126 g
Fatty acids, total monounsaturated 8.933 g
Fatty acids, total polyunsaturated 47.174 g
Cholesterol 0 mg
Phytosterols 72 mg
Stigmasterol 1 mg
Campesterol 7 mg
Beta-sitosterol 64 mg
Tryptophan 0.170 g
Threonine 0.596 g
Isoleucine 0.625 g
Leucine 1.170 g
Lysine 0.424 g
Methionine 0.236 g
Cystine 0.208 g
Phenylalanine 0.711 g
Tyrosine 0.406 g
Valine 0.753 g
Arginine 2.278 g
Histidine 0.391 g
Alanine 0.696 g
Aspartic acid 1.829 g
Glutamic acid 2.816 g
Glycine 0.816 g
Proline 0.706 g
Serine 0.934 g


http://nutritiondata.self.com/facts/nut-and-seed-products/3138/2