PRIMARY MICRO NUTRIENTS	Vitamin E, Potassium, Copper, Manganese, Vitamin B2
SECONDARY MICRO NUTRIENTS	Phosphorus, Magnesium,  Iron
TERTIARY MICRO NUTRIENTS	Zinc, Calcium, Vit B1, Vit B3
FUNCTIONAL BENEFITS	Anti-oxidant protection from high Vitamin E content Energy metabolism and further anti-oxidant protection due to high content of Copper and Manganese needed for: manufacture of hemoglobin and energy metabolism manufacture of critical enzyme super oxide dismutase, needed for energy metabolism and anti-oxidant protection Cardio vascular protection and anti-diabetic effects from blood sugar stabilising nutrients beneficial monounsaturated veg fat

		RDA	Almonds	% RDA	per 25g serving
Nutrient	Unit		per100g
Energy	kcal		579
Protein	g		21.15
Total lipid (fat)	g		49.93
Carbohydrate	g		21.55
Fiber, total dietary	g		12.5
Sugars, total	g		4.2
Minerals
Calcium, Ca	mg	1000	269	26.90%	6.7%
Iron, Fe	mg	8	3.71	46.40%	11.6%
Magnesium, Mg	mg	420	270	64.30%	16.1%
Phosphorus, P	mg	700	481	68.70%	17.2%
Potassium, K	mg	470	733	156.00%	39.0%
Sodium, Na	mg		1
Zinc, Zn	mg	11	3.12	28.40%	7.1%
Copper, Cu	mg	0.9	1.031	114.60%	28.7%
Manganese, Mn	mg	2.3	2.179	94.70%	23.7%
Selenium, Se	µg	55	4.1	7.50%	1.9%
Vitamins
Vitamin C	mg	90	0	0.00%	0.0%
Thiamin	mg	1.2	0.205	17.10%	4.3%
Riboflavin	mg	1.3	1.138	87.50%	21.9%
Niacin	mg	16	3.618	22.60%	5.7%
Pantothenic acid	mg	5	0.471	9.40%	2.4%
Vitamin B-6	mg	1.7	0.137	8.10%	2.0%
Folate, total	µg	400	44	11.00%	2.8%
Choline, total	mg		52.1		0.0%
Betaine	mg		0.5		0.0%
Vitamin B-12	µg	2.4	0	0.00%	0.0%
Vitamin A, IU	IU	5000	2	0.00%	0.0%
Vitamin E, total	mg	15	26.57	177.10%	44.3%
Vitamin D	IU	600	0	0.00%	0.0%
Vitamin K	µg	120	0	0.00%	0.0%
Lipids
Fatty acids, total saturated	g		3.802
Fatty acids, total monounsaturated	g		31.551
Fatty acids, total polyunsaturated	g		12.329
Amino Acids
Tryptophan	g		0.211
Threonine	g		0.601
Isoleucine	g		0.751
Leucine	g		1.473
Lysine	g		0.568
Methionine	g		0.157
Cystine	g		0.215
Phenylalanine	g		1.132
Tyrosine	g		0.45
Valine	g		0.855
Arginine	g		2.465
Histidine	g		0.539
Alanine	g		0.999
Aspartic acid	g		2.639
Glutamic acid	g		6.206
Glycine	g		1.429
Proline	g		0.969
Serine	g		0.912

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods