CONTENTS

No contents page

1 Introduction 1

2 Types of nuts and calories Project Record 2-8

3 Benefits of nuts 9

3 Project Records 10-15

4 Acknowledgements 16-19

4 Bibliography 20

5 Additional information on nuts 21

 Introduction
Title: By using different types of nuts produce an energy bar that has the highest
calorie.

Meaning of calories

A calorie is a unit of energy. In nutrition and everyday language, calories refer to energy
consumption through eating and drinking, and energy usage through physical activity.
For example, an apple may have 80 calories, while a 1 mile walk might use up about
100 calories. The human body needs calories to survive, without energy our cells would
die, our hearts and lungs would stop, and we would perish. We acquire this energy from
food and drink.

If we consume just the number of calories our body needs each day, every day, we will
probably enjoy happy and healthy lives. If our calorie consumption is too low or too high,
we will eventually experience health complications. The number of calories food
contains tells us how much potential energy they possess. Below are the calorific values
of the three main components of the food we eat:

The Importance of Calories

The human body will burn calories in order to remain healthy and balanced. This is by
the metabolism moving calories through your body. Your metabolism may also turn
calories into proteins or amino acids if the body needs it. These calories then move into
the bloodstream and turn into cells or become stored energy. The energy your body
needs in order to stay healthy and alive is directly related to the number of calories you
intake (eat). The inverse is also true, too many calories consumed can lead to weight
problems and poor health.

You can determine how many calories you need through a variety of factors. Every
individual will differ depending on what their body needs to stay balanced. There are
several ways that you can find out how many calories you need each day. This can also
help in determining the types of foods that you need to eat. These can then be balanced
with the nutrients that your body needs, such as vitamins and minerals. These can
provide an extra boost for your energy burning needs.

Calories in Nuts

There are lots of them. And a lot to know about their nutritional content. Nuts are
healthy, but can also be high in fat. The nutritional values to your health differ wildly
between types, and it can depend on whether the nuts are raw or roasted, plain or
salted, etc.
Types of Nuts

 Cashew Nuts
 Pecan Nuts
 Hazel Nuts
 Macadamia Nuts
 Peanuts
 Chest Nuts
 Walnut
 Almond
 Pistachios
 Pine Nuts & etc.

Calories of Nuts per 100grams

NO NUTS CALORIES FATS % PROTEIN % CARBOHYDRATE %

1 Cashew Nuts 553 10 12 20
2 Pecan Nuts 691 87 8 5
3 Hazel Nuts 628 86 9 3
4 Macadamia Nuts 718 93 4 1
5 Peanuts 567 76 18 4
6 Chest Nuts 213 10 4 81
7 Walnut 654 87 9 3
8 Almond 575 78 15 5
9 Pistachios 557 72 15 11
10 Pine Nuts . 673 89 8 1
(source: http://www.builtlean.com/2016/07/31/calories-nuts-chart/)

Benefits of Nuts

Packed with protein, fibre and essential fats, nuts are one of this season's best buys. A golf ball-
sized portion (about 30g) of unsalted nuts makes a vitality-boosting snack and, unlike most other
options, contributes a mix of valuable vitamins and minerals. All nuts have different nutrition
credentials and will offer various health benefits.
 Almonds

If you avoid dairy, calcium-rich almonds are a good choice to ensure you're getting
enough of this bone-building mineral. Almonds are also high in vitamin E, a nutrient
which helps to improve the condition and appearance of your skin. For some extra heart
help, swap flaked almonds for the whole nut - with the skin intact - because the almond's
skin is full of heart-protecting compounds called flavonoids.

 Cashews

Because they contribute a good level of protein and are a useful source of minerals like
iron and zinc, cashews make an excellent choice if you're following a vegetarian diet.
They're also rich in the mineral magnesium, which is thought to improve recall and delay,
age-related memory loss. Add a handful to a vegetarian stir-fry or use as nut butter on
crackers or bread.

 Chestnuts

By far the nut with the lowest fat and calories, chestnuts are rich in starchy carbs and
fiber, and in their raw form are good sources of vitamin C. They're lower in protein than
other nuts but make a useful contribution of B vitamins including B6. Ground chestnut
flour can be used as gluten-free flour for cakes and bakes, or buy fresh and roast for a
tasty snack.

 Hazelnuts

Opt for hazelnuts if you're concerned about high levels of homocysteine, an amino acid
which has been associated with heart problems as well as conditions like Parkinson.
Hazelnuts are a good source of folate, which plays a key role in keeping homocysteine
within normal levels.

 Macadamias

With one of the highest fat contents, macadamias are often used to add flavor and texture
to dishes and work well in both savory and sweet recipes. Although high in fat, they do
supply good levels of the healthy mono-unsaturated variety. They're a rich source of fiber
and make a useful contribution of minerals including magnesium, calcium and potassium.
Buy in small batches and store carefully to avoid rancidity.
 Pecans

Heart-friendly pecans are packed with plant sterols, valuable compounds that are
effective at lowering cholesterol levels. Pecans are also antioxidant-rich which helps
prevent the plaque formation that causes hardening of the arteries. They're rich in oleic
acid, the healthy fat found in olives and avocado. As a good source of vitamin B3 pecans
are the perfect option if you're fighting fatigue because this vitamin helps us access the
energy in our food.

 Pistachios

Being especially rich in vitamin B6, which is important for keeping hormones balanced
and healthy, pistachios are a good option for those with problem periods. They're the only
nut to contain reasonable levels of lutein and zeaxanthin, two antioxidants that play an
important role in protecting the eyes. Pistachios also contain potassium and fiber - in fact
a 30g serving has more than three times that supplied by the equivalent weight of plums.

 Walnuts

Their superior antioxidant content means walnuts are useful in the fight against cancer.
They're also a good source of mono-unsaturated, heart-friendly fats, and studies show
they help to lower the bad form of cholesterol (LDL)
 Recipe 1

Date: 13-4-2017

Time: 2pm -4 pm

Place: Science Lab

Hypothesis

Different composition of nuts in energy bar produces different amount of calories.

Aim

To investigate the relationship between the compositions of the nuts in energy bar and the calorie
produce per serving.

Variables

What to change – Types of Nuts

What to observe – Amount of calories produce(perserving)

What it kept same – 100g honey

Things needed

 Mortar and pastel

 Knifes

 Nuts ( Roasted Cashew Nuts, Roasted Peanuts, Roasted Almond )

 Weighing Scale

 Honey

 Chopping Board

 Salt – 3 Pinches

 Tray

 Measuring cup
 Procedures

1. Get prepared almond 150 g, peanut 90g and cashew nuts 60g.

2. Chopped all the nuts using knife and mortal & pastel

3. Mix all the nuts with 100g honey.

4. Level the mixture into a flat tray

5. Calculate the calories.

Result

amount Calories Carbohydrates Protein Dietary fibre

Recipe Ingredient (household) amount (Kcal) (g) (g) Fat (g) (g)
Recipe 1 Almond 1 cup 1.5 831 11.7 31.5 73.2 8.25
12 bars Cashew nut 1/2 cup 0.6 347.4 11.1 12.72 28.02 3.84
Peanut 1/2 cup 0.9 488.7 14.67 22.95 37.62 5.49
Salt 3 pinches 0.005 0 0 0 0 0
Honey 1 313 78.1 0.2 0 0
Total 1980.1 115.57 67.37 138.84 17.58
per serving 165.0 9.6 5.6 11.6 1.5

Discussion

Based on the result this composition of nuts produces 165.0 calories per serving. This is shows
this combination this recipe can produce more calories compare with the usual energy bar in the
market (100 – 150 kcal)
 Recipe 2

Date: 16-4-2017

Time: 2pm -4 pm

Place: 4 Merah Classrooms

Hypothesis

Different composition of nuts in energy bar produces different amount of calories.

Aim

To investigate the relationship between the compositions of the nuts in energy bar and the calorie
produce per serving.

Variables

What to changed – Types of Nuts

What to observe – Amount of calories produce

What it kept the same – 100g chopped dates and 50g peanut butter

Things needed

 Mortar and pastel

 Knifes

 Nuts ( Roasted Cashew Nuts, Roasted Peanuts, Roasted Almond )

 Weighing Scale

 Chopping Board

 Salt – 3 Pinches

 Measuring cup

 Chopped dates

 50g peanut butter

 Tray
 Procedures

1. Get prepared almond 80 g, peanut 140g and cashew nuts 150g.

2. Chopped all the nuts using knife and mortal & pastel

3. Mix all the nuts with 100g dates and 50g peanut butter.

4. Level the mixture into a flat tray.

5. Bake the mixture for 10 minutes in oven.

5. Calculate the calories.

Results

Recipe Ingredient amount amount Calories Carbohydrates Protein Fat (g)Dietary

(household) (Kcal) (g) (g) fibre (g)
Recipe 2 Cashew Nut 1 cup 1.5 868.5 27.75 31.8 70.05 9.6
12 bars Almond 1/2 cup 0.8 443.2 6.24 16.8 39.04 4.4
Peanut 3/4 cup 1.4 760.2 22.82 35.7 58.52 8.54
Dates 1 296 71.5 2.5 0 1.6
Salt 2 pinches 0.005 0 0 0 0 0
Peanut butter 0.5 299 11.15 13 22.5 0.8
Total 2666.9 139.46 99.8 190.11 24.94
per serving 222.2 11.6 8.3 15.8 2.1

Discussion

Based on the result this composition of nuts produces 222.2 calories per serving. This is shows
this combination this recipe can produce highest calories compare with the usual energy bar in
the market (100 – 150 kcal). Total calories produced in this combination is 2666.9.
 Recipe 3

Date: 20-4-2017

Time: 2pm -4 pm

Place: 4 Merah Classrooms

Hypothesis

Different composition of nuts in energy bar produces different amount of calories.

Aim

To investigate the relationship between the compositions of the nuts in energy bar and the calorie
produce per serving.

Variables

What to changed – Types of Nuts

What to observe – Amount of calories produce

What it kept the same – 100g chocolate

Things needed

 Mortar and pastel

 Knife

 Nuts ( Roasted Cashew Nuts, Roasted Peanuts, Roasted Almond )

 Weighing Scale

 Slow Cooker

 Butter – 1 tablespoon

 Chopping Board

 Salt – 3 Pinches

 Chocolates – 100 g
Procedures

1. Get prepared almond 30 g, peanut 30g and cashew nuts 40g and grind them separately

2. Mixed all the grinded nuts and add salt.

3. Using the slow cooker, melt the 100g chocolates with 1 tbsp. of butter

4. Mix the grinded mixed nuts together with the melted chocolate.

5. Place it into a flat tray and level the mixture.

6. Calculate the calories.

Results

Recipe Ingredient amount amount Calories Carbohydrates Protein Fat (g)Dietary

(household) (Kcal) (g) (g) fibre (g)
Recipe 3 Cashew nut 1/4 cup 0.7 405.3 12.95 14.84 32.69 4.48
10 bars Almond 1/2 cup 0.6 332.4 4.68 12.6 29.28 3.3
Peanuts 1/4 cup 0.7 380.1 11.41 17.85 29.26 4.27
Salt 3 pinches 0 0 0 0 0
Chocolate 100g 1 549 56 7.4 32.8 0
Butter 1 tsp 0.05 37.65 0.455 0.05 3.96 0
Total 1704.45 85.495 52.74 127.99 12.05
per serving 170.445 8.5495 5.274 12.799 1.205

Discussion

Based on the result this composition of nuts produces 170.4 calories per serving. This is shows
this combination this recipe can produce more calories compare with the usual energy bar in the
market and total calories produced about 1704.4.
 Recipe 4

Date: 20-4-2017

Time: 2pm -4 pm

Place: 4 Merah classroom

Hypothesis

Different composition of nuts in energy bar produces different amount of calories.

Aim

To investigate the relationship between the compositions of the nuts in energy bar and the calorie
produce per serving.

Variables

What to change – Types of Nuts

What to observe – Amount of calories produce

What it kept the same – 150g honey and 50g oats

Things needed

 Mortar and pastel

 Knifes

 Nuts ( Roasted Cashew Nuts, Roasted Peanuts, Pistachios )

 Weighing Scale

 150g Honey

 50g Oats

 Chopping Board

 Salt – 3 Pinches

 Tray

 Measuring cup
Procedures

1. Get prepared pistachios 50 g, peanut 60g and cashew nuts 70g.

2. Chopped all the nuts using knife and mortal & pastel

3. Mix all the nuts with 100g honey and 50g oats.

4. Level the mixture into a flat tray

5. Calculate the calories.

Results

Recipe Ingredient amount amount Calories Carbohydrates Protein Fat Dietary

(household) (Kcal) (g) (g) (g) fibre (g)

Recipe 4 Cashew nut 1/4 cup 0.7 405.3 12.95 14.84 32.69 4.48
10 bars Pistachio 1/4 cup 0.5 281 14 10 22.5 5
Peanut 1/2 cup 0.6 325.8 9.78 15.3 25.08 3.66
Honey 1.5 469.5 117.15 0.3 0 0
Oats 0.5 184.5 35.7 5.9 2 0.75
Total 1666.1 189.58 46.34 82.27 13.89
per serving 166.61 18.958 4.634 8.227 1.389

Discussion

Based on the result this composition of nuts produces 166.6 calories per serving. Total calories

produced under this combination are 1666.1. Compare to other recipe its shows the fat level is

lowest.
 Findings and discussions
Recipe Ingredient amount amount Calories (Kcal) Carbohydrates (g) Protein (g) Fat (g) Dietary fibre (g)

Recipe 1 Almond 1 cup 1.5 831 11.7 31.5 73.2 8.25

12 bars Cashew nut 1/2 cup 0.6 347.4 11.1 12.72 28.02 3.84

Peanut 1/2 cup 0.9 488.7 14.67 22.95 37.62 5.49

Salt 3 pinches 0.005 0 0 0 0 0

Honey 1 313 78.1 0.2 0 0

Total 1980.1 115.57 67.37 138.84 17.58

per serving 165.0 9.6 5.6 11.6 1.5

Recipe 2 Cashew Nut 1 cup 1.5 868.5 27.75 31.8 70.05 9.6

12 bars Almond 1/2 cup 0.8 443.2 6.24 16.8 39.04 4.4

Peanut 3/4 cup 1.4 760.2 22.82 35.7 58.52 8.54

Dates 1 296 71.5 2.5 0 1.6

Salt 2 pinches 0.005 0 0 0 0 0

Peanut butter 0.5 299 11.15 13 22.5 0.8

Total 2666.9 139.46 99.8 190.11 24.94

per serving 222.2 11.6 8.3 15.8 2.1

Recipe 3 Cashew nut 1/4 cup 0.7 405.3 12.95 14.84 32.69 4.48

10 bars Almond 1/2 cup 0.6 332.4 4.68 12.6 29.28 3.3

Peanuts 1/4 cup 0.7 380.1 11.41 17.85 29.26 4.27

Salt 3 pinches 0 0 0 0 0

Chocolate 100g 1 549 56 7.4 32.8 0

Butter 1 tsp 0.05 37.65 0.455 0.05 3.96 0

Total 1704.45 85.495 52.74 127.99 12.05

per serving 170.445 8.5495 5.274 12.799 1.205

Recipe 4 Cashew nut 1/4 cup 0.7 405.3 12.95 14.84 32.69 4.48

10 bars Pistachio 1/4 cup 0.5 281 14 10 22.5 5

Peanut 1/2 cup 0.6 325.8 9.78 15.3 25.08 3.66

Honey 1.5 469.5 117.15 0.3 0 0

Oats 0.5 184.5 35.7 5.9 2 0.75

Total 1666.1 189.58 46.34 82.27 13.89

per serving 166.61 18.958 4.634 8.227 1.389

Notes: This data computed from Malaysian Food Composition 1997 & US databse by Kanimolli
Arasu, Lecturer & Dietitian from International Medical University.

Based on this results, energy bars containing different composition of nuts have different amount

of calories per serving. The highest amount of calorie is produced by Recipe 2 followed by

Recipe 3, Recipe 4 and Recipe 1. Recipe 2 has the highest amount of calorie which is 222.2 kcal,

where as Recipe 1 has the lowest amount of calorie, which is 165.0 kcal. As Recipe 2 has the

highest amount of calorie, it is ideal for those who have an active lifestyle such as athletes. On

the other hand, Recipe 1 is suitable to be consumed by people who do not engage in energy

consuming activities. For example elderly people.

Energy bars could also be health bar depending on the amount of fat contained. Among the

energy bars made Recipe 4 is the healthiest as it contains the lowest amount of fat which is

8.227g. From this experiment we can conclude that combination of nuts in Recipe 2 has the

highest amount of calorie compare to the standard calories in energy bar in the market around

100 kcal to 150 kcal.

 The graph bar below shows comparison between the 4 Recipe we found in our

experiment.

Calorie produce/ 100g per serving

250

200

150

Calorie produce/ 100g per serving

100

50

0
Recipe 1 Recipe 2 Recipe 3 Recipe 4
 Acknowledgement

This project was made possible by the ASTI and management committee. We would

sincerely like to thank the organizing committee of Science Fair For Young Children (SFYC) for

providing us the platform to broadcast our scientific knowledge and promote global awareness

among us students.

Special thanks to our headmaster Mr.V.Padmanathan and PK Kokurikulam Mr

R.Ramachandaran for allowing us and giving the opportunity to participate and widen our

scientific skills. Our greatest appreciation to our facilitators, Mr.S. Siva, Ms R.Panimalar and Ms

Thanavalli for guiding us throughout the preparation and for giving us the needed

encouragement which enable us to complete this project. We hope this experiment will benefits

other students in this school as well.

BIBLIOGRAPHY

1. Science UPSR Success- Oxford Fajar

2. USDA Nutrition Database

3. Malaysian Food Composition 1997 & US database

4. Journal of Nutrition and Academy of Nutrition and Dietetics

5. Official Portal Ministry of Health Malaysia

6. http://www.todaysdietition.com

7. http://www.scienceproject.com

8. www.youtube.com/nuts/recipe

9. www.google.com

10. Panekroom’s Blog – WordPress.com – counting calories

Additional information
based on the scientific
theory