neil in gemini space

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 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

no doubt better ways to do it lol.

some seed work to follow.

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