Spotters in "Nutrition and Health: Nuts and Oilseeds" for CFM & MPH students

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Nuts and Oilseeds (नट और तिलहन)

1. Groundnut/ Peanut (मूंगफली):




Nutritional Values (per 100 gm) & important features of Groundnut:

  • Carbohydrate: 26.1 gm
  • Protein: 25.3 gm
  • Fat: 40.1 gm 
  • (SFA-19 %, MUFA- 41%, LA- 32%, ALA- <0.5%)
  • Energy: 567 kcal
  • Minerals: 2.4 gm 
  • (Ca- 90 mg, P-350 mg, Iron-2.5 mg, K-705 mg, Zn-3.3 mg)
  • Crude fiber: 3.1 gm
  • Thiamine: 0.64 mg
  • Riboflavin: 0.13 mg
  • Niacin: 12 mg
  • Pantothenic acid: 1.76 mg
  • Pyridoxine: 0.35 mg
  • Folates: 240 µg
  • Vitamin E: 8.33 mg 
  • Moisture: 3 gm
  • Clinical importance: Contains antioxidants p-caumeric acid, resveratrol. Rich in vitamin E, folates & niacin.  

2. Cashewnut (काजू):




Nutritional Values (per 100 gm) & important features of Cashewnut:

  • Carbohydrate: 22.3 gm
  • Protein: 21.2 gm
  • Fat: 46.9 gm 
  • Energy: 596 kcal
  • Minerals: 2.4 gm 
  • ( Ca- 50 mg, P-450 mg, Iron-5.81 mg, K-660 mg, Zn-5.78 mg, Mg-292 mg, Mn-1.66 mg, Se-19.9 µg, Cu-2.2 mg)
  • Crude fiber: 1.3 gm
  • Thiamine: 0.42 mg
  • Riboflavin: 0.05 mg
  • Niacin: 1.06 mg
  • Pantothenic acid: 0.86 mg
  • Pyridoxine: 0.42 mg
  • Folate: 25 µg
  • Vitamin C: 0.5 mg
  • Vitamin E: 5.3 mg
  • Vitamin K: 34 µg
  • Moisture: 5.9 gm
  • Clinical importance: Rich in heart friendly MUFAs, minerals like Se, Zn, Cu & B-complex vitamins.

3. Coconut (नारियल):





Nutritional Values (per 100 gm) & important features of Coconut:

  • Carbohydrate: 18.4 gm
  • Protein: 6.8 gm
  • Fat: 62.3 gm (SFA-92 %, MUFA-6 %, LA-2 %)
  • Energy: 662 kcal
  • Minerals: 1.6 gm 
  • (Ca- 400 mg, P- 210mg, Iron-7.8 mg, K- 356 mg, Cu-0.43 mg, Mn-1.5 mg, Se-10 µg, Zn-1.1 mg)
  • Crude fiber: 6.6 gm
  • Thiamine: 0.06 mg
  • Riboflavin: 0.02 mg
  • Niacin: 0.54 mg
  • Pantothenic acid: 0.3 mg
  • Pyridoxine: 0.05 mg
  • Folate: 26 µg
  • Vitamin C: 3.3 mg
  • Moisture: 4.3 gm
  • Clinical importance: Coconut water contains cytokinins. Rich source of Cu, Ca, Mn, Mg, Zn & Iron.

4. Walnut (अखरोट):


Nutritional Values (per 100 gm) & important features of Walnut:

  • Carbohydrate: 11 gm
  • Protein: 15.6 gm
  • Fat: 64.5 gm 
  • Energy: 687 kcal
  • Minerals: 1.8 gm 
  • ( Ca- 100 mg, P- 380 mg, Iron- 2.64 mg, K- 441 mg, Zn-3.1 mg, Cu-1.5 mg, Mn-3.4 mg, Mg-158 mg)
  • Crude fiber: 2.6 gm
  • Thiamine: 0.34 mg
  • Riboflavin: 0.15 mg
  • Niacin: 1.12 mg
  • Pantothenic acid: 0.57 mg
  • Pyridoxine: 0.53 mg
  • Folate: 98 µg
  • Vitamin E: 20.8 mg
  • Moisture: 4.5 gm
  • Clinical importance: Rich in MUFAs (72%), Omega-3 FAs, Vitamin E, Mn, Cu, Iron, Ca, K & Mg.

5. Almonds (बादाम):



Nutritional Values (per 100 gm) & important features of Almonds:

  • Carbohydrate: 10.5 gm
  • Protein: 20.8 gm
  • Fat: 58.9 gm (SFA- %, MUFA- %, LA- %, ALA- %)
  • Energy: 655 kcal
  • Minerals: 2.9 gm 
  • ( Ca-230 mg, P-490 mg, Iron-5.1 mg, K-733 mg, Zn-3.1 mg, Mn- 2.3 mg, Mg- 270 mg )
  • Crude fiber: 1.7 gm
  • Thiamine: 0.21 mg
  • Riboflavin: 1.13 mg
  • Niacin: 3.6 mg
  • Pantothenic acid: 0.47 mg
  • Pyridoxine: 0.14 mg
  • Folate: 44 µg
  • Vitamin E: 26 mg
  • Moisture: 5.2 gm
  • Clinical importance: A gluten free food item. Excellent source of vitamin E, folates & minerals.

6. Pistachio (पिस्ता):


Nutritional Values (per 100 gm) & important features of Pistachio:

  • Carbohydrate: 16.2 gm
  • Protein: 19.8 gm
  • Fat: 53.5 gm 
  • Energy: 626 kcal
  • Minerals: 2.8 gm 
  • (Ca-140 mg, P-430 mg, Iron-7.7 mg, K-1025 mg, Cu-1.3 mg, Zn- 2.2 mg)
  • Crude fiber: 2.1 gm
  • Thiamine: 0.87 mg
  • Riboflavin: 0.16 mg
  • Niacin: 1.3 mg
  • Pantothenic acid: 0.52 mg
  • Pyridoxine:1.7 mg
  • Folate: 51 µg
  • Vitamin E: 22.6 mg
  • Carotene: 332 µg
  • Vitamin A: 553 IU
  • Moisture: 5.6 gm
  • Clinical importance: Rich source of MUFAs, Carotene, antioxidants, vitamin E, Cu, Ca, K & Iron.

7. Mustard seeds (सरसों के बीज):

Nutritional Values (per 100 gm) & important features of Mustard seeds:

  • Carbohydrate: 23.8 gm
  • Protein: 20 gm
  • Fat: 39.7 gm 
  • (SFA- 4%, MUFA- 65%, LA- 15%, ALA- 14%)
  • Energy: 541 kcal
  • Minerals: 4.2 gm 
  • ( Ca- 490 mg, P- 700 mg, Iron-7.9 mg, K-738 mg, Mn-2.45 mg, Mg-370 mg, Cu-0.65 mg)
  • Crude fiber: 1.8 gm
  • Thiamine: 0.8 mg
  • Riboflavin: 0.26 mg
  • Niacin: 0.47 mg
  • Pantothenic acid: 0.81 mg
  • Pyridoxine: 0.39 mg
  • Folates: 162 µg
  • Vitamin E: 19.82 mg
  • Selenium: 208 µg
  • Moisture: 8.5 gm
  • Clinical importance: Rich in MUFAs, B-complex vitamins, vitamin E & minerals.

8. Sesame seeds (तिल के बीज):


Nutritional Values (per 100 gm) & important features of Sesame seeds:

  • Carbohydrate: 23.45 gm
  • Protein: 17.7 gm
  • Fat: 49.7 gm 
  • (SFA- 16%, MUFA- 41 %, LA- 42 %, ALA- <0.5 %)
  • Energy: 573 kcal
  • Minerals: 
  • (Ca- 975 mg, P-629 mg, Iron- 14.55 mg, K-468 mg, Cu-4 mg, Zn-7.75 mg, Mn-2.4 mg, Mg-351 mg)
  • Dietary fiber: 11.8 gm
  • Thiamine: 0.79 mg
  • Riboflavin: 0.24 mg
  • Niacin: 4.5 mg
  • Pyridoxine: 0.79 mg
  • Folate: 79 µg
  • Selenium: 34.4 µg
  • Clinical importance: Rich in sesamol, sesaminol, folates, niacin & minerals.

9. Cotton seeds (कपास के बीज):


Nutritional Values (per 100 gm) & important features Cotton seeds:

  • Carbohydrate: 2.1 gm
  • Protein: 22 gm
  • Fat: 20 gm 
  • (SFA- 24 %, MUFA- 29 %, LA- 48 %, ALA- 1 %)
  • Energy: 23.8 kcal
  • Minerals: ( Ca- 0.15 mg, P-0.59 mg, Iron- 7 mg, K-1.2 mg)
  • Crude fiber: 28 gm
  • Clinical importance: Contains Gossypol which causes acute toxicity (constipation, dyspnoea, anorexia) in animals & affects testis (reduced sperm count, motility) in humans and rats. It also contains tannins, cyclopropenoid FAs & aflatoxins.

10. Sunflower seeds (सूरजमुखी के बीज):

Nutritional Values (per 100 gm) & important features of sunflower seeds:

  • Carbohydrate: 17.9 gm
  • Protein: 19.8 gm
  • Fat: 52 gm 
  • (SFA-12 %, MUFA- 22 %, LA- 62 %)
  • Energy: 620 kcal
  • Minerals: 3.7 gm 
  • ( Ca- 280 mg, P-670 mg, Iron- 5 mg, K- 645 mg, Mn- 1.9 mg, Zn-5 mg, Mg-325 mg, Se-53 µg)
  • Crude fiber: 1 gm
  • Thiamine: 1.48 mg
  • Riboflavin: 0.35 mg
  • Niacin: 8.3 mg
  • Pantothenic acid: 1.1 mg
  • Pyridoxine: 1.3 mg
  • Folate: 227 µg
  • Vitamin E: 35.17 mg
  • Moisture: 5.5 gm
  • Clinical importance: Rich in MUFAs, PUFAs, vitamin E, vitamin B-complex & minerals.

11. Safflower seeds (कुसुम के बीज):


Nutritional Values (per 100 gm) & important features of Safflower seeds:

  • Carbohydrate: 17.9 gm
  • Protein: 13.5 gm
  • Fat: 25.6 gm 
  • (SFA- 9 %, MUFA- 13 %, LA- 75 %)
  • Energy: 356 kcal
  • Minerals: 2.6 gm 
  • (Ca- 236 mg, P- 823 mg, Iron- 4.6 mg, K- 687 mg, Zn-5 mg, Mg-353 mg, Cu-1.17 mg)
  • Crude fiber: 34.9 gm
  • Thiamine: 1.16 mg
  • Riboflavin: 0.41 mg
  • Niacin: 2.28 mg
  • Pantothenic acid: 4 mg
  • Pyridoxine: 1.17 mg
  • Folate: 160 µg
  • Moisture: 5.5 gm
  • Clinical importance: Rich in MUFAs, B-complex vitamins & minerals.

References:
  1. National Institute of Nutrition (India), Gopalan, C., Rama, S. B. V., & Balasubramanian, S. C. (1978). Nutritive value of Indian foods. Hyderabad, India: National Institute of Nutrition, Indian Council of Medical Research.
  2. Park, K. (2015). Park's textbook of preventive and social medicine. 23rd. Jabalpur, India: M/S Banarsidas Bhanot.
  3. Longvah T, An-antan I, Bhaskarachary K, Venkaiah K. Indian food composition tables. Hyderabad: ICMR-National Institute of Nutrition; 2017.
  4. Mohan Ram M and I Gopalan (1981). Nutritional Disabilities, ICMR, National Institute of Nutrition, Hydrabad.
  5. Tricase, C., Amicarelli, V., Lamonaca, E., & Rana, R. L. (2018). Economic analysis of the barley market and related uses. In Grasses as Food and Feed. IntechOpen.
  6. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/nutrients
  7. https://plants.usda.gov/plantguide/pdf/pg_caca27.pdf
  8. https://www.feedipedia.org/node/742
  9. https://www.exportersindia.com/s-b-impex-company5284002/groundnut-3409526.htm photo credit
  10. https://www.exportersindia.com/shri-vigneshwara-trading-company-company6436207/cashew-nut-5075779.htm photo credit
  11. https://experiencelife.com/article/an-inside-look-at-coconuts/ photo credit
  12. https://www.indiamart.com/proddetail/walnut-akhrot-kernels-organic-kashmir-imported-vacuum-bag-tin-packaging-21461540512.html photo credit
  13. https://www.amazon.in/Fruitri-Premium-California-Almonds-Natural/dp/B07LDSZ6FG photo credit
  14. https://thenutlady.co.za/product/white-pistachio/ photo credit
  15. https://www.justdial.com/Mumbai/b2b/Mustard-Seeds/pid-31684903 photo credit
  16. https://www.tridge.com/intelligences/sesame-seed photo credit
  17. https://fineartamerica.com/featured/cotton-seeds-martin-shields.htm photo credit
  18. https://www.indiamart.com/proddetail/sunflower-seeds-3943192312.html photo credit
  19. https://www.123rf.com/photo_35682002_safflower-seeds-isolated-.html photo credit

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