Almond: Nutritional Values

Complete Nutritional Profile of Almond:

The almond is a nutritionally dense food and a 100 gram serving is a rich source (>20% of the Daily value, DV) of the B vitamins riboflavin and niacin, vitamin E, and the essential minerals calcium, iron, magnesium, manganese, phosphorus, and zinc. The same serving size is also a good source (10-19% DV) of the B vitamins thiamine, vitamin B6, and folate; choline; and the essential mineral potassium. They are also rich in dietary fiber, monounsaturated fats, and polyunsaturated fats, fats which potentially may lower LDL cholesterol. Typical of nuts and seeds, almonds also contain phytosterols such as beta-sitosterol, stigmasterol, campesterol, sitostanol, and campestanol, which have been associated with cholesterol-lowering properties.

Almond (Prunus dulcis)
Carbohydrate Factor: 4.07 Fat Factor: 8.37 Protein Factor: 3.47 Nitrogen to Protein Conversion Factor: 5.18
Nutrient (Aproximates)	Unit	1Value per 100 g
		Almond (60% Refuse as Shells)	Dry Rosted & Salted	Oil Rosted & Salted	Almond Butter Salted	Almond Paste	Almond (Blanched)
Water	g	4.41	2.41	2.8	1.64	14.08	4.51
Energy	kcal	579	598	607	614	458	590
Protein	g	21.15	20.96	21.23	20.96	9	21.4
Total lipid (fat)	g	49.93	52.54	55.17	55.5	27.74	52.52
Ash	g	2.97	3.07	3.13	3.09	1.37	2.91
Carbohydrate, by difference	g	21.55	21.01	17.68	18.82	47.81	18.67
Fiber, total dietary	g	12.5	10.9	10.5	10.3	4.8	9.9
Sugars, total	g	4.35	4.86	4.55	6.27	36.25	4.63
Sucrose	g	3.95	4.75	4.38	6.14	0	4.46
Glucose (dextrose)	g	0.17	0.01	0.04	0.02	0	0.03
Fructose	g	0.11	0.01	0	0	0	0
Lactose	g	0	0	0	0	0	0
Maltose	g	0.04	0.09	0.14	0.1	0	0.14
Galactose	g	0.07	0	0	0	0	0
Starch	g	0.72	0.73	0.56	0.08	0	1
Minerals
Calcium, Ca	mg	269	268	291	347	172	236
Iron, Fe	mg	3.71	3.73	3.68	3.49	1.6	3.28
Magnesium, Mg	mg	270	279	274	279	130	268
Phosphorus, P	mg	481	471	466	508	258	481
Potassium, K	mg	733	713	699	748	314	659
Sodium, Na	mg	1	498	339	227	9	19
Zinc, Zn	mg	3.12	3.31	3.07	3.29	1.48	2.97
Copper, Cu	mg	1.031	1.099	0.955	0.934	0.454	1.027
Manganese, Mn	mg	2.179	2.232	2.46	2.131	0.856	1.835
Selenium, Se	µg	4.1	2	4.1	2.4	4.2	3.2
Vitamins
Vitamin C, total ascorbic acid	mg	0	0	0	0	0.1	0
Thiamin	mg	0.205	0.077	0.092	0.041	0.082	0.191
Riboflavin	mg	1.138	1.197	0.781	0.939	0.414	0.711
Niacin	mg	3.618	3.637	3.665	3.155	1.422	3.5
Pantothenic acid	mg	0.471	0.321	0.229	0.318	0.113	0.314
Vitamin B-6	mg	0.137	0.136	0.118	0.103	0.036	0.115
Folate, total	µg	44	55	27	53	73	49
Folic acid	µg	0	0	0	0	0	0
Folate, food	µg	44	55	27	53	73	49
Folate, DFE	µg	44	55	27	53	73	49
Choline, total	mg	52.1	52.1	52.1	52.1	28.5	52.1
Betaine	mg	0.5	0	0	0	0	0
Vitamin B-12	µg	0	0	0	0	0	0
Vitamin B-12, added	µg	0	0	0	0	0	0
Vitamin A, RAE	µg	0	0	0	0	0	0
Retinol	µg	0	0	0	0	0	0
Carotene, beta	µg	1	1	1	1	0	4
Carotene, alpha	µg	0	0	0	0	0	0
Cryptoxanthin, beta	µg	0	0	0	0	0	0
Vitamin A, IU	IU	2	1	1	1	0	7
Lycopene	µg	0	0	0	0	0	0
Lutein + zeaxanthin	µg	1	1	1	1	1	1
Vitamin E (alpha-tocopherol)	mg	25.63	23.9	25.97	24.21	13.54	23.75
Vitamin E, added	mg	0	0	0	0	0	0
Tocopherol, beta	mg	0.23	0.32	0.42	0.53	0	0.35
Tocopherol, gamma	mg	0.64	0.72	0.88	1.01	0	0.66
Tocopherol, delta	mg	0.07	0.09	0.14	0	0	0.2
Vitamin D (D2 + D3)	µg	0	0	0	0	0	0
Vitamin D	IU	0	0	0	0	0	0
Vitamin K (phylloquinone)	µg	0	0	0	0	0	0
Lipids
Fatty acids, total saturated	g	3.802	4.092	4.208	6.55	2.629	3.953
Fatty acids, total monounsaturated	g	31.551	33.076	34.793	32.445	18.012	33.415
Fatty acids, total polyunsaturated	g	12.329	12.955	13.519	13.613	5.821	12.368
Fatty acids, total trans	g	0.015	0.007	0	0	0	0.019
Fatty acids, total trans-monoenoic	g	0.012	0	0	0	0	0
Cholesterol	mg	0	0	0	0	0	0
Stigmasterol	mg	4	4	3	3	0	1
Campesterol	mg	5	4	9	6	0	4
Beta-sitosterol	mg	130	122	118	131	0	109
Amino Acids
Tryptophan	g	0.211	0.209	0.192	0.159	0	0.193
Threonine	g	0.601	0.595	0.677	0.555	0	0.682
Isoleucine	g	0.751	0.745	0.691	0.813	0	0.696
Leucine	g	1.473	1.461	1.467	1.483	0	1.479
Lysine	g	0.568	0.563	0.6	0.612	0	0.605
Methionine	g	0.157	0.155	0.188	0.122	0	0.19
Cystine	g	0.215	0.214	0.282	0.242	0	0.284
Phenylalanine	g	1.132	1.122	1.146	1.149	0	1.156
Tyrosine	g	0.45	0.446	0.529	0.595	0	0.533
Valine	g	0.855	0.848	0.798	0.937	0	0.805
Arginine	g	2.465	2.444	2.463	2.382	0	2.483
Histidine	g	0.539	0.534	0.592	0.55	0	0.596
Alanine	g	0.999	0.991	0.999	0.99	0	1.007
Aspartic acid	g	2.639	2.616	2.729	2.397	0	2.751
Glutamic acid	g	6.206	6.153	5.165	5.912	0	5.206
Glycine	g	1.429	1.417	1.466	1.472	0	1.478
Proline	g	0.969	0.961	0.967	0.915	0	0.975
Serine	g	0.912	0.904	1.004	0.926	0	1.012
Alcohol, ethyl	g	0	0	0	0	0	0
Caffeine	mg	0	0	0	0	0	0
Theobromine	mg	0	0	0	0	0	0
Flavonoids
Anthocyanidins
Cyanidin	mg	2.46	0	0	0	0	0
Petunidin	mg	0	0	0	0	0	0
Delphinidin	mg	0	0	0	0	0	0
Malvidin	mg	0	0	0	0	0	0
Pelargonidin	mg	0	0	0	0	0	0
Peonidin	mg	0	0	0	0	0	0
Flavan-3-ols
(+)-Catechin	mg	1.3	0	0	0	0	0
(-)-Epigallocatechin	mg	2.6	0	0	0	0	0
(-)-Epicatechin	mg	0.6	0	0	0	0	0
(-)-Epicatechin 3-gallate	mg	0	0	0	0	0	0
(-)-Epigallocatechin 3-gallate	mg	0	0	0	0	0	0
(+)-Gallocatechin	mg	0	0	0	0	0	0
Flavanones
Eriodictyol	mg	0.2	0	0	0	0	0
Hesperetin	mg	0	0	0	0	0	0
Naringenin	mg	0.4	0	0	0	0	0
Flavones
Apigenin	mg	0	0	0	0	0	0
Luteolin	mg	0	0	0	0	0	0
Flavonols
Isorhamnetin	mg	2.6	0	0	0	0	0
Kaempferol	mg	0.4	0	0	0	0	0
Myricetin	mg	0	0	0	0	0	0
Quercetin	mg	0.4	0	0	0	0	0
Isoflavones
Daidzein	mg	0	0	0	0	0	0
Genistein	mg	0	0	0	0	0	0
Glycitein	mg	0	0	0	0	0	0
Total isoflavones	mg	0.01	0	0	0	0	0
Formononetin	mg	0	0	0	0	0	0
Coumestrol	mg	0.02	0	0	0	0	0
Proanthocyanidin
Proanthocyanidin dimers	mg	9.3	0	0	0	0	0
Proanthocyanidin trimers	mg	7.6	0	0	0	0	0
Proanthocyanidin 4-6mers	mg	27.4	0	0	0	0	0
Proanthocyanidin 7-10mers	mg	28.2	0	0	0	0	0
Proanthocyanidin polymers (>10mers)	mg	80.3	0	0	0	0	0