Building nuts back into my feeding: but which ones to eat?
The answer was pretty much what I'm doing but I found it 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 (Your Data May Vary).
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.