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neil on nuts - 2021-03-28

changelog:

2021-04-03: added vitamin and mineral info.

building nuts back into my feeding: but which ones to eat?

the answer was pretty much what i'm doing but it was an interesting exercise.

sorted by my priorities:

6 lowest poly-unsaturated

Macadamia, Cashews, Hazelnuts, Almonds, Pistachios, Pecans.

5 of these highest mono-saturated

Macadamia, Hazelnuts, Pecans, Almonds, Cashews.

4 of these highest fibre

grams per 100 gram: polyunsaturated fat, mono-saturated fat, fibre.

Almonds 12.4 31.6 12.5 Hazelnuts 7.9 45.7 9.7 Pecans 21.6 40.8 9.6 Macadamia 1.5 58.9 8.6

or using a second method

grams per 100 gram: total fat - polyunsaturated fat (same as saturated + mono-saturated fat), fibre.

Almonds 37.5 12.5 Hazelnuts 52.9 9.7 Pecans 50.4 9.6 Macadamia 74.3 8.6

same answer:-)

what else do i get?

Vitamins and minerals exceeding 50% of RDA per 100g.

Almonds

B2
E
Copper
Magnesium
Manganese
Phosphorus

Hazelnuts

B1
E
Copper
Manganese

Pecans

B1
Copper
Manganese

Macadamia

B1
Copper
Manganese

data

data from a nutrition app based on 100g portions. YDMV.

data file for nut macronutrients (530B).

working the data

using tail, sort, head, awk, tr, to work on and format the data

tail -n+3 nut_macronutrients.txt | sort -nk7 | head -n6 | \
sort -nrk6 | head -n5 | sort -nrk9 | \
head -n4 | awk '{ print $1,$7,$6,$9 }' | tr "\n" " "; echo

tail -n+3 nut_macronutrients.txt starts output from line 3.
sort -nk7 numerically on 7th field (key).
head -n6 the first 6 lines.
sort -nrk6 reverse numerically on 6th field (key).
head -n5 the first 5 lines.
sort -nrk9 reverse numerically on 9th field (key).
head -n4 the first 4 lines.
awk '{ print $1,$7,$6,$9 }' print the fields 1,7,6,9 separated by spaces.
tr "\n" " "; translate newlines to spaces.
echo gives us a newline for formatting in the terminal.

/, tr, and echo are for formatting.

method 2 does some awk arithmetic to determine total fat - polyunsaturated fat first and then we only work on that and the field for fibre.

I added protein to the commands below.

Grams per 100 gram: total fat - polyunsaturated fat (same as saturated + mono-saturated fat), fibre, protein.

Almonds 37.5 12.5 21.1 Hazelnuts 52.9 9.7 14.9 Pecans 50.4 9.6 9.2 Macadamia 74.3 8.6 7.9

tail -n+3 nut_macronutrients.txt | awk '{ print $1,$4-$7,$9,$3 }' | \
sort -k2nr | head -n5 | sort -k3nr | head -n4 | \
tr '\n' ' '; echo

no doubt better ways to do it lol.

some seed work to follow.

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