almond

almond-facts08

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

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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