180 %
Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.
How many calories are in roasted nut and vegetable?
942kcal
in a 300 g serving
314 kcal per 100 g.
Source: UK CoFID 2021, record 15-219. Checked 5 October 2026.
65.7 gFat
33.3 gProtein
11.7 gFibre
180 %Daily manganese
What’s in a 300 g serving
About a third of a serving is water. The rest is 65.7 g fat and 58.8 g carbohydrate.
- 65.7 gFat
- 33.3 gProtein
- 58.8 gCarbohydrate
- 11.7 gFibre
- 120 gWater
- 10.2 gMinerals and the rest
Above average for dishes
Nut and vegetable is 314 kcal per 100 g. The 603 dishes in this database average 180.
Nut and vegetable314
Dishes average180
High in fat
21.9 g of fat per 100 g, which is red on a UK traffic-light label (the line is 17.5 g). 3.2 g of it is saturated.
Fat, per serving65.7 g
Saturates, per serving9.6 g
Vitamins and minerals in nut and vegetable
Six of the 23 recorded reach the “high in” level. Manganese leads by a long way.
None recorded
- Vitamin D
- Vitamin B12
Show all 23 with amounts
Chloride1470 mg, 184 %
Manganese3.6 mg, 180 %
Biotin0.0717 mg, 143 %
Niacin (vitamin B3)19.8 mg, 124 %
Copper1.1 mg, 108 %
Phosphorus690 mg, 99 %
Vitamin E9.9 mg, 82 %
Magnesium267 mg, 71 %
Potassium1350 mg, 68 %
Selenium0.03 mg, 55 %
Vitamin A0.426 mg, 53 %
Thiamin (vitamin B1)0.57 mg, 52 %
Vitamin B60.69 mg, 49 %
Zinc4.8 mg, 48 %
Riboflavin (vitamin B2)0.63 mg, 45 %
Iron5.1 mg, 36 %
Folate0.072 mg, 36 %
Pantothenic acid (vitamin B5)1.7 mg, 28 %
Calcium180 mg, 23 %
Iodine0.018 mg, 12 %
Vitamin C6 mg, 7.5 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What nut and vegetable doesn’t give you. And where to find it.
No recorded vitamin D or vitamin B12, and only 2.5 % of the vitamin C reference intake per 100 g.
Vitamin D
0mgin nut and vegetable
Find it inBloater, grilled500 % per 100 g
Vitamin C
2.5%in nut and vegetable, per 100 g
Find it inCherries, West Indian2150 % per 100 g
Vitamin B12
0mgin nut and vegetable
Find it inLiver, ox, raw4400 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Nut and vegetable against other dishes
Per 100 g, nut and vegetable has the most manganese of the 6 here, ahead of mchicha.
1.2mg
0.8mg
0.7mg
0.2mg
0.1mg
0mg
Nut and vegetable roast, mixed nuts, homemadethis page
Mchicha−0.4 mg
Bhaji, spinach−0.5 mg
Flan, cheese and mushroom−1.1 mg
Casserole, rabbit−1.2 mg
All values per 100 g, from the same dataset. Differences are against nut and vegetable.
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Questions about nut and vegetable
What the numbers say to the questions people actually search.
How many calories are in a portion of nut and vegetable?
A typical portion (300 g, one serving) gives 942 kcal. Per 100 g the figure is 314 kcal.
Is nut and vegetable high in chloride?
Yes. Nut and vegetable roast, mixed nuts, homemade has 490 mg chloride per 100 g, 61 % of the NRV, above the 30 % threshold for a “high in” claim.
Are these figures exact for nut and vegetable?
No. They are calculated from a standard recipe in the UK Composition of Foods Integrated Dataset (CoFID, 2021). A different recipe, portion of sauce or cooking method will move them, so read them as a typical estimate.
Which vitamins and minerals does nut and vegetable have most of?
By share of the daily reference intake: chloride (490 mg, 61 %), manganese (1.2 mg, 60 %) and biotin (0.0239 mg, 48 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-219, Nut and vegetable roast, mixed nuts, homemade, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: As Vegetable Dishes Supplement 1992. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Ginkgo Nut). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dishes
From the same group, with calories per 100 g, and the foods with the most manganese.
