| 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 |
|
| 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
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