For example, the Nutrition labelling: Calories and Reference Intake (RI) on the front of my bag score as follows:
– Energy: 630kj/151kcal
– Fat: 9.5g (14%)
– Saturates: 0.9g (5%)
– Sugars: 10.7g (12%)
– Salt: <0.01g (<1%)
In: 0
Fat is not bad. There are “good fats” and “bad fats” (like fried oil). Nuts are generally full of “good fats”, they also have a ton of proteins too (which you left out of your post, I don’t know why). They’re very energy dense (meaning, they have a lot of calories in a small portion), so they’re not good for you in the specific case of you wanting to lose weight. They’re fine otherwise, even very good if you’re into body building and you’re bulking.
Also I’m not sure why you’re equating having a high percentage of daily intake to a bad thing. It’s just means that a specific food as a lot of fat/protein/carbs/other…
All of those things are good nutrients for your body (sugar isn’t great but its natural sugars not super processed). Fat is not bad for you (the right types at least), its one of the better sources of calories and takes longer (more energy) than sugars to break down resulting in more sustained energy over the course of the day vs a high and then crash with sugars/carbs. You feel fuller faster and generally consume less garbage. Salts are necessary for your nervous system and muscles to function.
Just remember moderation, don’t eat the whole bag in one sitting, of course it would be unhealthy to scarf down 10 servings worth of them (if you’re not a body builder at least that needs that many calories). Have 1 or 2 servings with your meal or as a snack throughout the day.
The Fat = Bad is a bit of a myth promoted by various industries who benefit from people buying higher sugar foods.
Dietary fat, especially from plants, tends to have a lot of nutrients and is something your body very much needs. It is possible for a human to literally starve to death while gorging themselves if they’re not consuming enough fat with the rest of their calories. Fat =/= Bad.
Another aspect is our bodies aren’t particularly good at converting dietary fat to body fat. We’re great at converting carbohydrates to fat, but not so much fat to fat. A lot of the fat we consume is for immediate energy use, just a too high fat diet can lead to weight gain as it frees up your body to convert all the carbohydrates you consume into fat. This is one of the perverse things about the low fat diet crazes of the 80’s and 90’s – they force people to cut down on foods that aren’t easily converted to body fat and then replace those foods with ones rich in energy sources our bodies are really good at putting into fat stores. It’s also why “Atkins” and similar diets work – you eat only foods your body is bad at putting into storage.
Note: “Fat” here isn’t intended to also mean deep fried potato chips and other similar foods. Ideally the fats you consume should be part of the food you’re consuming.
You need to forget this division of foods into “healthy” and “unhealthy”.
Unless we’re talking about some heavily processed crap, there are no “healthy” and “unhealthy” foods. Pretty much every whole (unprocessed) food may have a role in one’s diet, and therefore contribute to your good health.
Chicken is not healthy. Tuna is not healthy. Peanut butter is not healthy. Broccoli, apples, spinach, bananas, beef, almonds, oats or beans aren’t healthy either.
They’re all just foods with different nutritional values.
What makes you healthy or unhealthy is your overall diet coupled with your activity level (because your activity partly determines how much food you need and how your body uses it). Your body needs a certain amount of nutrients and energy to function correctly. You’ll be unhealthy if you take too many or not enough of some over long periods of time.
The thing with nuts is the fact that they are rich in fat, which means they are pretty calorie dense, so it’s easy to eat too much of it (especially in form of butter where it’s more difficult to get a sense of how much you’ve actually eaten), which is why it is usually not recommended. That doesn’t mean it’s “unhealthy”, though.
The types of nutrients in peanuts are easier for your body to use, which means it’ll they generally get burned as energy instead of stored as long term fats.
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