Almonds (without salt) – nutrition facts and benefits

Water ⓘTotal water includes all water contained in food, beverages, and drinking water. For infants age 0-6 months, water intake is assumed to be from human milk. For infants age 7-12 months, water intake is assumed to be from human milk, complementary foods and beverages. 2.61 g

-

Calories 602.50 kcal

30%

Protein 21.10 g

42%

Fat 53.86 g

69%

Ash 3.10 g

-

Carbohydrate 19.35 g

7%

Fiber ⓘIn adults there is evidence of benefit to health associated with consumption of diets rich in fiber-containing foods at dietary fiber intakes greater than 25 g per day, e.g. reduced risk of coronary heart disease and type 2 diabetes and improved weight maintenance. 10.70 g

38%

Sugars 4.71 g

-

Sucrose 4.56 g

-

Glucose 0.03 g

-

Fructose 0.01 g

-

Lactose 0.00 g

-

Maltose 0.12 g

-

Galactose 0.00 g

-

Starch 0.65 g

-

Calcium ⓔfood.essential 279.50 mg

21%

Iron ⓔfood.essential ⓘFor premenopausal women (including lactating and pregnant women), the recommended intake covers the requirement of approximately 95 % of women. Depends on the blood loss during menstruation. 3.71 mg

20%

Magnesium ⓔfood.essential ⓘThe upper limit represents intake from a pharmacological agent only and does not include intake from food and water. 276.50 mg

65%

Phosphorus ⓔfood.essential 468.50 mg

37%

Potassium ⓔfood.essential 706.00 mg

15%

Sodium ⓔfood.essential 2.00 mg

0%

Zinc ⓔfood.essential ⓘThe amount of zinc absorbed from food ranges from 5% to over 50% depending on the level of phytate intake (LPI), which depends on the amount of plant foods in the diet. 3.19 mg

28%

Copper ⓔfood.essential 1.03 mg

114%

Manganese ⓔfood.essential 2.35 mg

102%

Selenium ⓔfood.essential 3.05 mcg

5%

Vitamin A ⓔfood.essential ⓘValues are presented in RAE: retinol activity equivalent. Provitamin A carotenoids have a lower bioavailability than retinol. In order to take into account these differences, RAE have been introduced and defined as 1 mcg RAE = 1 mcg retinol = 12 mcg β-carotene = 24 mcg α-carotene = 24 mcg β-cryptoxanthin. The RAE for dietary provitamin A carotenoids is two-fold greater than retinol equivalents (REs), whereas the RAE for preformed vitamin A is the same as RE. 0.00 mcg

0%

Retinol ⓔfood.essential 0.00 mcg

-

Beta-carotene ⓔfood.essential 1.00 mcg

-

Alpha-carotene ⓔfood.essential 0.00 mcg

-

Beta-cryptoxanthin ⓔfood.essential 0.00 mcg

-

Lycopene 0.00 mcg

-

Lutein and zeaxanthin 1.00 mcg

-

Vitamin E Alpha-tocopherol ⓔfood.essential 24.94 mg

166%

Vitamin D Calciferol ⓔfood.essential ⓘAssumes minimal vitamin D synthesis from sunlight. In the presence of endogenous vitamin D synthesis, the requirement for dietary vitamin D is lower or may even be zero. 0.00 mcg

0%

Vitamin K1 Phylloquinone ⓔfood.essential 0.00 mcg

0%

Vitamin C Ascorbic acid ⓔfood.essential ⓘSmokers have an increased vitamin C requirement. 0.00 mg

0%

Vitamin B1 Thiamin ⓔfood.essential 0.08 mg

7%

Vitamin B2 Riboflavin ⓔfood.essential 0.99 mg

76%

Vitamin B3 Niacin ⓔfood.essential ⓘNiacin can be synthesized in the human body from the indispensable amino acid tryptophan. Values are presented in NE: niacin equivalent (1 NE = 1 mg niacin = 60 mg dietary tryptophan); 0–6 months = preformed niacin (not NE). The upper limit applies to synthetic forms obtained from supplements, fortified foods, or a combination of the two. 3.65 mg

22%

Vitamin B4 Choline ⓔfood.essential 52.10 mg

9%

Vitamin B5 Pantothenic acid ⓔfood.essential 0.28 mg

5%

Vitamin B6 Pyridoxine ⓔfood.essential ⓘFor infants, only breast milk, formula, and food should be the sources of vitamin B6. 0.13 mg

7%

Folic acid ⓔfood.essential 0.00 mcg

-

Folate ⓔfood.essential 41.00 mcg

-

Vitamin B9 Folate DFE ⓔfood.essential ⓘDFE: dietary folate equivalents. Natural food folates have a lower bioavailability than folic acid. DFE have been introduced to account for these differences. 41.00 mcg

10%

Vitamin B12 Cobalamin ⓔfood.essential 0.00 mcg

0%

Tryptophan ⓔfood.essential 0.20 g

-

Threonine ⓔfood.essential 0.64 g

-

Isoleucine ⓔfood.essential 0.72 g

-

Leucine ⓔfood.essential 1.46 g

-

Lysine ⓔfood.essential 0.58 g

-

Methionine ⓔfood.essential 0.17 g

-

Cystine ⓔfood.essential 0.25 g

-

Phenylalanine ⓔfood.essential 1.13 g

-

Tyrosine ⓔfood.essential 0.49 g

-

Valine ⓔfood.essential 0.82 g

-

Arginine 2.45 g

-

Histidine ⓔfood.essential 0.56 g

-

Alanine 1.00 g

-

Aspartic acid 2.67 g

-

Glutamic acid 5.66 g

-

Glycine 1.44 g

-

Proline 0.96 g

-

Serine 0.95 g

-

Hydroxyproline 0.04 g

-

Saturated fatty acids 4.15 g

20%

Butyric acid 0.00 g

-

Caproic acid 0.00 g

-

Caprylic acid 0.00 g

-

Capric acid 0.00 g

-

Lauric acid 0.00 g

-

Tridecylic acid 0.00 g

-

Myristic acid 0.01 g

-

Pentadecylic acid 0.00 g

-

Palmitic acid 3.33 g

-

Margaric acid 0.01 g

-

Stearic acid 0.80 g

-

Arachidic acid 0.00 g

-

Behenic acid 0.00 g

-

Lignoceric acid 0.00 g

-

Monounsaturated fatty acids 33.93 g

-

Myristoleic acid Omega-5 0.00 g

-

Pentadecanoic acid 0.00 g

-

Hexadecenoic acid 0.24 g

-

Margarolic acid 0.06 g

-

Octadecenoic acid 33.67 g

-

Oleic acid Omega-9 32.75 g

-

Gondoic acid Omega-9 0.00 g

-

Erucic acid Omega-9 0.00 g

-

Nervonic acid Omega-9 0.00 g

-

Polyunsaturated fatty acids 13.24 g

-

Octadecadienoic acid 13.23 g

-

Linoleic acid Omega-6 ⓔfood.essential 12.95 g

-

Octadecatrienoic acid 0.01 g

-

Alpha-linolenic acid ALA Omega-3 ⓔfood.essential 0.01 g

-

Gamma-linolenic acid GLA Omega-6 ⓔfood.essential 0.00 g

-

Stearidonic acid Omega-3 0.00 g

-

Eicosadienoic acid Omega-6 0.00 g

-

Eicosatrienoic acid 0.00 g

-

Eicosatetraenoic acid 0.00 g

-

Eicosapentaenoic acid EPA Omega-3 ⓔfood.essential 0.00 g

-

Docosapentaenoic acid DPA Omega-3 0.00 g

-

Docosahexaenoic acid DHA Omega-3 ⓔfood.essential 0.00 g

-

Trans fatty acids 0.01 g

-

Elaidic acid 0.01 g

-

Octadecadienoic acid trans 0.00 g

-

Cholesterol 0.00 mg

0%

Phytosterols 130.00 mg

-

Stigmasterol 3.50 mg

-

Campesterol 6.50 mg

-

Beta-sitosterol 120.00 mg

-

Ethyl alcohol 0.00 g

-

Caffeine 0.00 mg

-

Theobromine 0.00 mg

-