[ Vegetarian & Vegan ] Open Question : What is the nutritional value of walnuts?

How much protein does it have, how much fat also? I have braces and walnuts are pretty much the only "soft" nuts I could find. If I eat 1-2 walnuts with 1 m&m is that ok? I wanna get a veeeerrrryyyy slight 6 pack and a little bit of muscle on my arms to get stronger. I'm a girl btw. Also, are there any other soft nuts? And are peanuts good for you?