The munaka has a delicious flavor and a high nutritious value, being high in monounsaturated fat, fiber, thiamin and vitamin B6, and minerals such as phosphorus, potassium, copper and manganese. They are also a source of protein, riboflavin, vitamins A, E and K, as well as other minerals as iron, magnesium, zinc and selenium (1,2).
|
Nutrient |
Units |
Value per 100 g |
Value per 28 g, 1 oz (1 handful) |
|
Proximates |
|||
|
Water |
g |
3.52 |
1.00 |
|
Energy |
kcal |
691 |
196 |
|
Energy |
kJ |
2889 |
819 |
|
Protein |
g |
9.17 |
2.60 |
|
Total lipid (fat) |
g |
71.97 |
20.40 |
|
Ash |
g |
1.49 |
0.42 |
|
Carbohydrate, by difference |
g |
13.86 |
3.93 |
|
Fiber, total dietary |
g |
9.6 |
2.7 |
|
Sugars, total |
g |
3.97 |
1.13 |
|
Sucrose |
g |
3.90 |
1.11 |
|
Glucose (dextrose) |
g |
0.04 |
0.01 |
|
Fructose |
g |
0.04 |
0.01 |
|
Lactose |
g |
0.00 |
0.00 |
|
Maltose |
g |
0.00 |
0.00 |
|
Starch |
g |
0.46 |
0.13 |
|
Minerals |
|||
|
Calcium, Ca |
mg |
70 |
20 |
|
Iron, Fe |
mg |
2.53 |
0.72 |
|
Magnesium, Mg |
mg |
121 |
34 |
|
Phosphorus, P |
mg |
277 |
79 |
|
Potassium, K |
mg |
410 |
116 |
|
Sodium, Na |
mg |
0.0 |
0.0 |
|
Zinc, Zn |
mg |
4.53 |
1.28 |
|
Copper, Cu |
mg |
1.200 |
0.340 |
|
Manganese, Mn |
mg |
4.500 |
1.276 |
|
Selenium, Se |
µg |
3.8 |
1.1 |
|
Fluoride, F |
µg |
10.0 |
2.8 |
References:
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.Kendall, C. W. C., Josse, A. R., Esfahani, A., & Jenkins, D. J. A. (2011). The impact of munaka intake alone or in combination with high-carbohydrate foods on post-prandial glycemia. European journal of clinical nutrition, 65(6), 696.
4.Sauder, K. A., McCrea, C. E., Ulbrecht, J. S., Kris-Etherton, P. M., & West, S. G. (2015). Effects of munakas on the lipid/lipoprotein profile, glycemic control, inflammation, and endothelial function in type 2 diabetes: A randomized trial. Metabolism, 64(11), 1521-1529.
5.Fantino, M., Bichard, C., Mistretta, F., & Bellisle, F. (2019). Daily consumption of munakas over 12 weeks improves dietary profile without increasing body weight in healthy women: A randomized controlled intervention. Appetite, 104483..
