Almond
Description
Almond, the nut of the almond tree one of the drupe family. It contains a very high proportion of unsaturated fatty acids to saturated fatty acids.
Almonds are high in both potassium and phosphorus, as well as food energy.
Available throughout the year.
Caloric Content
| 1 | 2 | |
| Calories: | 849 | 174 |
| Protein: | 26.9 | 5.41 gm |
| Carbohydrates: | 27.7 | 5.12 gm |
| Fiber: | 3.84 | .89 gm |
| Total fats: | 77 | 16.06 gm |
| Saturated fats: | 6.2 | 1.522 gm |
| Unsaturated fats: | 67 | 13.794 gm |
| Cholesterol: | - | 0 mg |
1. Raw - 1 cup, 142 grams
2. Blanched, Roasted - 1 ounce, 28.4 grams
| 3 | 4 | |
| Calories: | 166 | 167 |
| Protein: | 5.80 | 5.66 gm |
| Carbohydrates: | 5.26 | 5.79 gm |
| Fiber: | .88 | .77 gm |
| Total fats: | 14.92 | 14.83 gm |
| Saturated fats: | 1.414 | 1.406 gm |
| Unsaturated fats: | 12.817 | 12.74 gm |
| Cholesterol: | 0 | 0 mg |
3. Dried, Blanched - 2 kernels, 28.4 grams
4. Dried, Unblanched - approx. 24 kernels, 28.4 grams
| 5 | 6 | 7 | |
| Calories: | 167 | 176 | 167 |
| Protein: | 4.64 | 5.79 | 5.79 gm |
| Carbohydrates: | 6.87 | 4.51 | 6.51 gm |
| Fiber: | 1.40 | 1.40 | 1.41 gm |
| Total fats: | 14.65 | 16.38 | 14.42 gm |
| Saturated fats: | 1.389 | 1.552 | 1.367 gm |
| Unsaturated fats: | 12.59 | 14.071 | 12.388 gm |
| Cholesterol: | 0 | 0 | 0 mg |
5. Dried, Unblanched, Roasted - 1 ounce, 28.4 grams
6. Unblanched, Roasted - 1 ounce, 28.4 grams
7. Unblanched, Toasted - 1 ounce, 28.4 grams
Vitamin Content
| 1 | 2 | |
| Vitamin A: | 0 | 0 IU |
| Thiamine: | .34 | .022 mg |
| Vitamin B-2: | 1.31 | .080 mg |
| Vitamin B-6: | .142 | .026 mg |
| Vitamin B-12: | 0 | 0 mcg |
| Biotin: | 25 | - mcg |
| Niacin: | 5 | 1.108 mg |
| Pantothenic Acid: | .668 | .072 mg |
| Folic acid: | .136 | 18 mcg |
| Vitamin C: | trace | .3 mg |
| Vitamin E: | 21.3 | - IU |
1. Raw - 1 cup, 142 grams
2. Blanched, Roasted - 1 ounce, 28.4 grams
| 3 | 4 | 5 | |
| Vitamin A: | 0 | 0 | 0 IU |
| Thiamine: | .046 | .060 | .037 mg |
| Vitamin B-2: | .192 | .221 | .170 mg |
| Vitamin B-6: | .029 | .032 | .021 mg |
| Vitamin B-12: | 0 | 0 | 0 mcg |
| Biotin: | - | - | - mcg |
| Niacin: | .899 | .955 | .800 mg |
| Pantothenic Acid: | .133 | .134 | .072 mg |
| Folic acid: | 10.9 | 16.7 | 18.1 mcg |
| Vitamin C: | .2 | .2 | .2 mg |
| Vitamin E: | - | - | - IU |
3. Dried, Blanched - 2 kernels, 28.4 grams
4. Dried, Unblanched - approx. 24 kernels, 28.4 grams
5. Dried, Unblanched, Roasted - 1 ounce, 28.4 grams
| 6 | 7 | USRDA | ||
| Vitamin A: | 0 | 0 | 5000 IU | |
| Thiamine: | .037 | .037 | 1.7 mg | |
| Vitamin B-2: | .281 | .171 | 1.7 mg | |
| Vitamin B-6: | .024 | .021 | 2.0 mg | |
| Vitamin B-12: | 0 | 0 | 6 mcg | |
| Biotin: | - | - | 300 mcg | |
| Niacin: | .994 | .803 | 20 mg | |
| Pantothenic Acid: | .072 | .073 | 10 mg | |
| Folic acid: | 18.1 | 18.2 | 400 mcg | |
| Vitamin C: | .2 | .2 | 60 mg | |
| Vitamin E: | - | - | 30 IU |
6. Unblanched, Roasted - 1 ounce, 28.4 grams
7. Unblanched, Toasted - 1 ounce, 28.4 grams
Mineral Content
| 1 | 2 | 3 | |
| Calcium: | 332 | 55 | 70 mg |
| Copper: | 1.18 | .264 | .304 mg |
| Iron: | 6.7 | 1.51 | 1.03 mg |
| Magnesium: | 386 | 82 | 81 mg |
| Manganese: | 2.7 | .419 | .412 mg |
| Phosphorus: | 716 | 164 | 151 mg |
| Potassium: | 1098 | 197 | 213 mg |
| Selenium: | 2.8 | - | - mcg |
| Sodium: | 6 | 3 | 3 mg |
| Zinc: | - | .40 | .90 mg |
1. Raw - 1 cup, 142 grams
2. Blanched, Roasted - 1 ounce, 28.4 grams
3. Dried, Blanched - 2 kernels, 28.4 grams
| 4 | 5 | 6 | |
| Calcium: | 75 | 80 | 66 mg |
| Copper: | .268 | .348 | .348 mg |
| Iron: | 1.04 | 1.08 | 1.09 mg |
| Magnesium: | 84 | 86 | 86 mg |
| Manganese: | .646 | .561 | .561 mg |
| Phosphorus: | 148 | 156 | 155 mg |
| Potassium: | 208 | 219 | 194 mg |
| Selenium: | - | - | - mcg |
| Sodium: | 3 | 3 | 3 mg |
| Zinc: | .83 | 1.39 | 1.39 mg |
4. Dried, Unblanched - approx. 24 kernels, 28.4 grams
5. Dried, Unblanched, Roasted - 1 ounce, 28.4 grams
6. Unblanched, Roasted - 1 ounce, 28.4 grams
| 7 | USRDA | |
| Calcium: | 80 | 1000 mg |
| Copper: | .349 | 2 mg |
| Iron: | 1.40 | 18 mg |
| Magnesium: | 87 | 400 mg |
| Manganese: | .569 | n/a mg |
| Phosphorus: | 156 | 1000 mg |
| Potassium: | 220 | n/a mg |
| Selenium: | - | n/a mcg |
| Sodium: | 3 | n/a mg |
| Zinc: | 1.40 | 15 mg |
7. Unblanched, Toasted - 1 ounce, 28.4 grams
Amino Acid Content
| 1 | 2 | 3 | 4 | |
| Tryptophan: | - | .097 | .104 | .102 gm |
| Threonine: | - | .201 | .215 | .210 gm |
| Isoleucine: | - | .235 | .252 | .246 gm |
| Leucine: | - | .421 | .451 | .441 gm |
| Lysine: | - | .181 | .194 | .189 gm |
| Methionine: | - | .062 | .066 | .064 gm |
| Cysteine: | - | .097 | .104 | .102 gm |
| Phenylalanine: | - | .302 | .323 | .316 gm |
| Tyrosine: | - | .191 | .205 | .200 gm |
| Valine: | - | .279 | .299 | .292 gm |
| Arginine: | - | .676 | .725 | .709 gm |
| Histidine: | - | .151 | .162 | .158 gm |
| Alanine: | - | .256 | .274 | .268 gm |
| Aspartic acid: | - | .637 | .683 | .667 gm |
| Glutamic acid: | - | 1.608 | 1.725 | 1.685 gm |
| Glycine: | - | .335 | .359 | .351 gm |
| Proline: | - | .340 | .365 | .356 gm |
| Serine: | - | .244 | .262 | .256 gm |
1. Raw - 1 cup, 142 grams
2. Blanched, Roasted - 1 ounce, 28.4 grams
3. Dried, Blanched - 2 kernels, 28.4 grams
4. Dried, Unblanched - approx. 24 kernels, 28.4 grams
| 5 | 6 | 7 | |
| Tryptophan: | .083 | .104 | .104 gm |
| Threonine: | .172 | .215 | .215 gm |
| Isoleucine: | .201 | .252 | .251 gm |
| Leucine: | .361 | .450 | .450 gm |
| Lysine: | .155 | .193 | .193 gm |
| Methionine: | .053 | .066 | .066 gm |
| Cysteine: | .083 | .104 | .104 gm |
| Phenylalanine: | .259 | .323 | .323 gm |
| Tyrosine: | .164 | .204 | .204 gm |
| Valine: | .239 | .298 | .298 gm |
| Arginine: | .580 | .724 | .724 gm |
| Histidine: | .130 | .162 | .162 gm |
| Alanine: | .219 | .274 | .274 gm |
| Aspartic acid: | .546 | .682 | .682 gm |
| Glutamic acid: | 1.379 | 1.722 | 1.722 gm |
| Glycine: | .287 | .359 | .359 gm |
| Proline: | .292 | .369 | .364 gm |
| Serine: | .210 | .262 | .262 gm |
5. Dried, Unblanched, Roasted - 1 ounce, 28.4 grams
6. Unblanched, Roasted - 1 ounce, 28.4 grams
7. Unblanched, Toasted - 1 ounce, 28.4 grams
References
Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.
Kreutner, Patricia A. Nutrition In Perspective. Prentice-Hall: Englewood Cliffs. 1980.
Rosenthal, S. Fresh Food. E. P. Dutton: New York. 1978.
United States Department of Agriculture. 1984. Composition of Foods: Nut and Seed Products-Raw-Processed-Prepared. Wash, D.C.
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