Unabridged nutrient values table (for scientific work)Nuts, almonds, raw |
• Almonds
|
100g | ← RDA | 1oz. | ← RDA | 4oz. | ← RDA | cup, ground | ← RDA | cup, sliced | ← RDA | cup, slivered | ← RDA | cup, whole | ← RDA | almond | ← RDA | |
Unit weight (g) | 100 g | 28 g | 113 g | 95 g | 92 g | 108 g | 143 g | 1.2 g | ||||||||
Unit weight (oz.) | 3.53 oz. | 1 oz. | 4 oz. | 3.35 oz. | 3.25 oz. | 3.81 oz. | 5.04 oz. | 0.0423 oz. | ||||||||
Calories | 575kcal | 29% RDA | 163kcal | 8% RDA | 652kcal | 33% RDA | 546kcal | 27% RDA | 529kcal | 26% RDA | 621kcal | 31% RDA | 822kcal | 41% RDA | 6.9kcal | 0% RDA |
Protein | 21g | 42% RDA | 6.02g | 12% RDA | 24g | 48% RDA | 20g | 40% RDA | 19.5g | 39% RDA | 23g | 46% RDA | 30g | 61% RDA | 0.255g | 1% RDA |
Carbohydrate | 22g | 17% RDA | 6.14g | 5% RDA | 25g | 19% RDA | 21g | 16% RDA | 19.9g | 15% RDA | 23g | 18% RDA | 31g | 24% RDA | 0.26g | 0% RDA |
Fat | 49g | 76% RDA | 14g | 22% RDA | 56g | 86% RDA | 47g | 72% RDA | 45g | 70% RDA | 53g | 82% RDA | 71g | 109% RDA | 0.593g | 1% RDA |
Fiber | 12.2g | 49% RDA | 3.46g | 14% RDA | 13.8g | 55% RDA | 11.6g | 46% RDA | 11.2g | 45% RDA | 13.2g | 53% RDA | 17.4g | 70% RDA | 0.146g | 1% RDA |
Cholesterol | 0mg | 0% RDA | 0mg | 0% RDA | 0mg | 0% RDA | 0mg | 0% RDA | 0mg | 0% RDA | 0mg | 0% RDA | 0mg | 0% RDA | 0mg | 0% RDA |
Vitamin A | 1IU | 0% RDA | 0.283IU | 0% RDA | 1.13IU | 0% RDA | 0.95IU | 0% RDA | 0.92IU | 0% RDA | 1.08IU | 0% RDA | 1.43IU | 0% RDA | 0.012IU | 0% RDA |
Vitamin D | ||||||||||||||||
Vitamin E | 26mg | 131% RDA | 7.43mg | 37% RDA | 30mg | 149% RDA | 25mg | 125% RDA | 24mg | 121% RDA | 28mg | 142% RDA | 37mg | 187% RDA | 0.315mg | 2% RDA |
Vitamin K | 0mcg | 0% RDA | 0mcg | 0% RDA | 0mcg | 0% RDA | 0mcg | 0% RDA | 0mcg | 0% RDA | 0mcg | 0% RDA | 0mcg | 0% RDA | 0mcg | 0% RDA |
Vitamin C | 0mg | 0% RDA | 0mg | 0% RDA | 0mg | 0% RDA | 0mg | 0% RDA | 0mg | 0% RDA | 0mg | 0% RDA | 0mg | 0% RDA | 0mg | 0% RDA |
B1 (Thiamin) | 0.211mg | 14% RDA | 0.0598mg | 4% RDA | 0.239mg | 16% RDA | 0.2mg | 13% RDA | 0.194mg | 13% RDA | 0.228mg | 15% RDA | 0.302mg | 20% RDA | 0.00253mg | 0% RDA |
B2 (Riboflavin) | 1.01mg | 60% RDA | 0.287mg | 17% RDA | 1.15mg | 68% RDA | 0.963mg | 57% RDA | 0.933mg | 55% RDA | 1.1mg | 64% RDA | 1.45mg | 85% RDA | 0.0122mg | 1% RDA |
B3 (Niacin) | 3.39mg | 17% RDA | 0.96mg | 5% RDA | 3.84mg | 19% RDA | 3.22mg | 16% RDA | 3.11mg | 16% RDA | 3.66mg | 18% RDA | 4.84mg | 24% RDA | 0.0406mg | 0% RDA |
B5 (Pantothenic acid) | 0.469mg | 5% RDA | 0.133mg | 1% RDA | 0.532mg | 5% RDA | 0.446mg | 4% RDA | 0.431mg | 4% RDA | 0.507mg | 5% RDA | 0.671mg | 7% RDA | 0.00563mg | 0% RDA |
B6 | 0.143mg | 7% RDA | 0.0405mg | 2% RDA | 0.162mg | 8% RDA | 0.136mg | 7% RDA | 0.132mg | 7% RDA | 0.154mg | 8% RDA | 0.204mg | 10% RDA | 0.00172mg | 0% RDA |
Folate (Folic acid) | 50mcg | 13% RDA | 14.2mcg | 4% RDA | 57mcg | 14% RDA | 48mcg | 12% RDA | 46mcg | 12% RDA | 54mcg | 14% RDA | 72mcg | 18% RDA | 0.6mcg | 0% RDA |
B12 | 0mcg | 0% RDA | 0mcg | 0% RDA | 0mcg | 0% RDA | 0mcg | 0% RDA | 0mcg | 0% RDA | 0mcg | 0% RDA | 0mcg | 0% RDA | 0mcg | 0% RDA |
Choline | 52mg | 14.8mg | 59mg | 49mg | 48mg | 56mg | 75mg | 0.625mg | ||||||||
Biotin | ||||||||||||||||
Calcium | 264mg | 26% RDA | 75mg | 7% RDA | 299mg | 30% RDA | 251mg | 25% RDA | 243mg | 24% RDA | 285mg | 29% RDA | 378mg | 38% RDA | 3.17mg | 0% RDA |
Iron | 3.72mg | 21% RDA | 1.05mg | 6% RDA | 4.22mg | 23% RDA | 3.53mg | 20% RDA | 3.42mg | 19% RDA | 4.02mg | 22% RDA | 5.32mg | 30% RDA | 0.0446mg | 0% RDA |
Magnesium | 268mg | 67% RDA | 76mg | 19% RDA | 304mg | 76% RDA | 255mg | 64% RDA | 247mg | 62% RDA | 289mg | 72% RDA | 383mg | 96% RDA | 3.22mg | 1% RDA |
Phosphorus | 484mg | 49% RDA | 137mg | 14% RDA | 549mg | 55% RDA | 460mg | 46% RDA | 445mg | 45% RDA | 523mg | 53% RDA | 692mg | 70% RDA | 5.81mg | 1% RDA |
Zinc | 3.08mg | 21% RDA | 0.873mg | 6% RDA | 3.49mg | 23% RDA | 2.93mg | 20% RDA | 2.83mg | 19% RDA | 3.33mg | 22% RDA | 4.4mg | 29% RDA | 0.037mg | 0% RDA |
Copper | 0.996mg | 50% RDA | 0.282mg | 14% RDA | 1.13mg | 56% RDA | 0.946mg | 47% RDA | 0.916mg | 46% RDA | 1.08mg | 54% RDA | 1.42mg | 71% RDA | 0.012mg | 1% RDA |
Manganese | 2.29mg | 114% RDA | 0.648mg | 32% RDA | 2.59mg | 130% RDA | 2.17mg | 109% RDA | 2.1mg | 105% RDA | 2.47mg | 123% RDA | 3.27mg | 163% RDA | 0.0274mg | 1% RDA |
Selenium | 2.5mcg | 4% RDA | 0.709mcg | 1% RDA | 2.83mcg | 4% RDA | 2.38mcg | 3% RDA | 2.3mcg | 3% RDA | 2.7mcg | 4% RDA | 3.58mcg | 5% RDA | 0.03mcg | 0% RDA |
Fluoride | ||||||||||||||||
Potassium | 705mg | 15% RDA | 200mg | 4% RDA | 799mg | 17% RDA | 670mg | 14% RDA | 649mg | 14% RDA | 761mg | 16% RDA | 1008mg | 21% RDA | 8.46mg | 0% RDA |
Sodium (Na) | 1mg | 0% RDA | 0.283mg | 0% RDA | 1.13mg | 0% RDA | 0.95mg | 0% RDA | 0.92mg | 0% RDA | 1.08mg | 0% RDA | 1.43mg | 0% RDA | 0.012mg | 0% RDA |
Histidine | 0.557g | 0.158g | 0.632g | 0.529g | 0.512g | 0.602g | 0.797g | 0.00668g | ||||||||
Isoleucine | 0.702g | 0.199g | 0.796g | 0.667g | 0.646g | 0.758g | 1g | 0.00842g | ||||||||
Leucine | 1.49g | 0.422g | 1.69g | 1.41g | 1.37g | 1.61g | 2.13g | 0.0179g | ||||||||
Lysine | 0.58g | 0.164g | 0.658g | 0.551g | 0.534g | 0.626g | 0.829g | 0.00696g | ||||||||
Methionine | 0.151g | 0.0428g | 0.171g | 0.143g | 0.139g | 0.163g | 0.216g | 0.00181g | ||||||||
Phenylalanine | 1.12g | 0.318g | 1.27g | 1.06g | 1.03g | 1.21g | 1.6g | 0.0134g | ||||||||
Threonine | 0.598g | 0.17g | 0.678g | 0.568g | 0.55g | 0.646g | 0.855g | 0.00718g | ||||||||
Tryptophan | 0.214g | 0.0607g | 0.243g | 0.203g | 0.197g | 0.231g | 0.306g | 0.00257g | ||||||||
Valine | 0.817g | 0.232g | 0.926g | 0.776g | 0.752g | 0.882g | 1.17g | 0.0098g | ||||||||
EPA (Omega 3) | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | ||||||||
DHA (Omega 3) | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | ||||||||
GLA (Omega 6) | 0g | 0g | 0g | 0g | 0g | 0g | 0g | 0g | ||||||||
Alpha Linolenic acid (may turn into Omega 3) | 0.006g | 1% AI | 0.0017g | 0% AI | 0.0068g | 1% AI | 0.0057g | 1% AI | 0.00552g | 1% AI | 0.00648g | 1% AI | 0.00858g | 1% AI | 7.2E-5g | 0% AI |
Linoleic Acid (may turn into Omega 6) | 12.1g | 100% AI | 3.42g | 28% AI | 13.7g | 114% AI | 11.5g | 95% AI | 11.1g | 92% AI | 13g | 108% AI | 17.2g | 144% AI | 0.145g | 1% AI |
Betaine | 0.5mg | 0.142mg | 0.567mg | 0.475mg | 0.46mg | 0.54mg | 0.715mg | 0.006mg | ||||||||
Saturated fat | 3.73g | 19% RDA | 1.06g | 5% RDA | 4.23g | 21% RDA | 3.54g | 18% RDA | 3.43g | 17% RDA | 4.03g | 20% RDA | 5.34g | 27% RDA | 0.0448g | 0% RDA |
4:0 | 0g | 0g | 0g | 0g | 0g | 0g | 0g | 0g | ||||||||
6:0 | 0g | 0g | 0g | 0g | 0g | 0g | 0g | 0g | ||||||||
8:0 | 0g | 0g | 0g | 0g | 0g | 0g | 0g | 0g | ||||||||
10:0 | 0g | 0g | 0g | 0g | 0g | 0g | 0g | 0g | ||||||||
12:0 | 0g | 0g | 0g | 0g | 0g | 0g | 0g | 0g | ||||||||
13:0 | 0g | 0g | 0g | 0g | 0g | 0g | 0g | 0g | ||||||||
14:0 | 0.006g | 0.0017g | 0.0068g | 0.0057g | 0.00552g | 0.00648g | 0.00858g | 7.2E-5g | ||||||||
15:0 | 0g | 0g | 0g | 0g | 0g | 0g | 0g | 0g | ||||||||
16:0 | 3.04g | 0.863g | 3.45g | 2.89g | 2.8g | 3.29g | 4.35g | 0.0365g | ||||||||
17:0 | 0.007g | 0.00198g | 0.00794g | 0.00665g | 0.00644g | 0.00756g | 0.01g | 8.4E-5g | ||||||||
18:0 | 0.658g | 0.187g | 0.746g | 0.625g | 0.605g | 0.711g | 0.941g | 0.0079g | ||||||||
20:0 | 0.013g | 0.00369g | 0.0147g | 0.0124g | 0.012g | 0.014g | 0.0186g | 0.000156g | ||||||||
22:0 | 0.002g | 0.000567g | 0.00227g | 0.0019g | 0.00184g | 0.00216g | 0.00286g | 2.4E-5g | ||||||||
24:0 | 0g | 0g | 0g | 0g | 0g | 0g | 0g | 0g | ||||||||
Fatty acids, total monounsaturated | 31g | 8.76g | 35g | 29g | 28g | 33g | 44g | 0.371g | ||||||||
14:1 | 0g | 0g | 0g | 0g | 0g | 0g | 0g | 0g | ||||||||
15:1 | 0g | 0g | 0g | 0g | 0g | 0g | 0g | 0g | ||||||||
16:1 undifferentiated | 0.243g | 0.0689g | 0.276g | 0.231g | 0.224g | 0.262g | 0.347g | 0.00292g | ||||||||
16:1 c | 0.231g | 0.0655g | 0.262g | 0.219g | 0.213g | 0.249g | 0.33g | 0.00277g | ||||||||
16:1 t | 0.012g | 0.0034g | 0.0136g | 0.0114g | 0.011g | 0.013g | 0.0172g | 0.000144g | ||||||||
17:1 | 0.025g | 0.00709g | 0.0283g | 0.0238g | 0.023g | 0.027g | 0.0358g | 0.0003g | ||||||||
18:1 undifferentiated | 31g | 8.68g | 35g | 29g | 28g | 33g | 44g | 0.367g | ||||||||
18:1 c | 31g | 8.68g | 35g | 29g | 28g | 33g | 44g | 0.367g | ||||||||
18:1 t | 0g | 0g | 0g | 0g | 0g | 0g | 0g | 0g | ||||||||
20:1 | 0.01g | 0.00283g | 0.0113g | 0.0095g | 0.0092g | 0.0108g | 0.0143g | 0.00012g | ||||||||
22:1 undifferentiated | 0g | 0g | 0g | 0g | 0g | 0g | 0g | 0g | ||||||||
22:1 c | ||||||||||||||||
22:1 t | ||||||||||||||||
24:1 c | 0g | 0g | 0g | 0g | 0g | 0g | 0g | 0g | ||||||||
Fatty acids, total polyunsaturated | 12.1g | 3.42g | 13.7g | 11.5g | 11.1g | 13g | 17.3g | 0.145g | ||||||||
18:2 undifferentiated | 12.1g | 3.42g | 13.7g | 11.5g | 11.1g | 13g | 17.2g | 0.145g | ||||||||
18:2 CLAs | 0.001g | 0.000283g | 0.00113g | 0.00095g | 0.00092g | 0.00108g | 0.00143g | 1.2E-5g | ||||||||
18:2 t,t | ||||||||||||||||
18:2 i | ||||||||||||||||
18:2 t not further defined | 0.005g | 0.00142g | 0.00567g | 0.00475g | 0.0046g | 0.0054g | 0.00715g | 6.0E-5g | ||||||||
18:3 undifferentiated | 0.006g | 0.0017g | 0.0068g | 0.0057g | 0.00552g | 0.00648g | 0.00858g | 7.2E-5g | ||||||||
18:3i | ||||||||||||||||
18:4 | 0g | 0g | 0g | 0g | 0g | 0g | 0g | 0g | ||||||||
20:2 n-6 c,c | 0.004g | 0.00113g | 0.00454g | 0.0038g | 0.00368g | 0.00432g | 0.00572g | 4.8E-5g | ||||||||
20:3 undifferentiated | 0g | 0g | 0g | 0g | 0g | 0g | 0g | 0g | ||||||||
20:3 n-3 | ||||||||||||||||
20:3 n-6 | ||||||||||||||||
20:4 undifferentiated | 0g | 0g | 0g | 0g | 0g | 0g | 0g | 0g | ||||||||
20:4 n-6 | ||||||||||||||||
21:5 | ||||||||||||||||
22:4 | ||||||||||||||||
22:5 n-3 | 0g | 0g | 0g | 0g | 0g | 0g | 0g | 0g | ||||||||
Trans Fat | 0.017g | 0.00482g | 0.0193g | 0.0162g | 0.0156g | 0.0184g | 0.0243g | 0.000204g | ||||||||
Fatty acids, total trans-monoenoic | 0.012g | 0.0034g | 0.0136g | 0.0114g | 0.011g | 0.013g | 0.0172g | 0.000144g | ||||||||
Fatty acids, total trans-polyenoic | 0.005g | 0.00142g | 0.00567g | 0.00475g | 0.0046g | 0.0054g | 0.00715g | 6.0E-5g | ||||||||
Phytosterols | ||||||||||||||||
Stigmasterol | 4mg | 1.13mg | 4.54mg | 3.8mg | 3.68mg | 4.32mg | 5.72mg | 0.048mg | ||||||||
Campesterol | 5mg | 1.42mg | 5.67mg | 4.75mg | 4.6mg | 5.4mg | 7.15mg | 0.06mg | ||||||||
Beta-sitosterol | 132mg | 37mg | 150mg | 125mg | 121mg | 143mg | 189mg | 1.58mg | ||||||||
Cystine | 0.189g | 0.0536g | 0.214g | 0.18g | 0.174g | 0.204g | 0.27g | 0.00227g | ||||||||
Tyrosine | 0.452g | 0.128g | 0.513g | 0.429g | 0.416g | 0.488g | 0.646g | 0.00542g | ||||||||
Arginine | 2.45g | 0.693g | 2.77g | 2.32g | 2.25g | 2.64g | 3.5g | 0.0294g | ||||||||
Alanine | 1.03g | 0.291g | 1.16g | 0.976g | 0.945g | 1.11g | 1.47g | 0.0123g | ||||||||
Aspartic acid | 2.91g | 0.825g | 3.3g | 2.77g | 2.68g | 3.14g | 4.16g | 0.0349g | ||||||||
Glutamic acid | 6.81g | 1.93g | 7.72g | 6.47g | 6.27g | 7.35g | 9.74g | 0.0817g | ||||||||
Glycine | 1.47g | 0.416g | 1.67g | 1.4g | 1.35g | 1.59g | 2.1g | 0.0176g | ||||||||
Proline | 1.03g | 0.293g | 1.17g | 0.98g | 0.949g | 1.11g | 1.48g | 0.0124g | ||||||||
Serine | 0.948g | 0.269g | 1.08g | 0.901g | 0.872g | 1.02g | 1.36g | 0.0114g | ||||||||
Hydroxyproline | ||||||||||||||||
Alcohol, ethyl | 0g | 0g | 0g | 0g | 0g | 0g | 0g | 0g | ||||||||
Caffeine | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | ||||||||
Theobromine | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | ||||||||
Carotene, beta | 1mcg | 0.283mcg | 1.13mcg | 0.95mcg | 0.92mcg | 1.08mcg | 1.43mcg | 0.012mcg | ||||||||
Carotene, alpha | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | ||||||||
Cryptoxanthin, beta | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | ||||||||
Lycopene | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | ||||||||
Lutein + zeaxanthin | 1mcg | 0.283mcg | 1.13mcg | 0.95mcg | 0.92mcg | 1.08mcg | 1.43mcg | 0.012mcg | ||||||||
English Kj | 2408kj | 683kj | 2731kj | 2288kj | 2215kj | 2601kj | 3443kj | 29kj | ||||||||
Protein (adjusted) | ||||||||||||||||
Water | 4.7g | 0% AI | 1.33g | 0% AI | 5.33g | 0% AI | 4.47g | 0% AI | 4.32g | 0% AI | 5.08g | 0% AI | 6.72g | 0% AI | 0.0564g | 0% AI |
Ash | 2.99g | 0.848g | 3.39g | 2.84g | 2.75g | 3.23g | 4.28g | 0.0359g | ||||||||
Sucrose | 3.6g | 1.02g | 4.08g | 3.42g | 3.31g | 3.89g | 5.15g | 0.0432g | ||||||||
Glucose (dextrose) | 0.12g | 0.034g | 0.136g | 0.114g | 0.11g | 0.13g | 0.172g | 0.00144g | ||||||||
Fructose | 0.09g | 0.0255g | 0.102g | 0.0855g | 0.0828g | 0.0972g | 0.129g | 0.00108g | ||||||||
Lactose | 0g | 0g | 0g | 0g | 0g | 0g | 0g | 0g | ||||||||
Maltose | 0.04g | 0.0113g | 0.0454g | 0.038g | 0.0368g | 0.0432g | 0.0572g | 0.00048g | ||||||||
Galactose | 0.05g | 0.0142g | 0.0567g | 0.0475g | 0.046g | 0.054g | 0.0715g | 0.0006g | ||||||||
Starch | 0.74g | 0.21g | 0.839g | 0.703g | 0.681g | 0.799g | 1.06g | 0.00888g | ||||||||
Sugars | 3.89g | 1.1g | 4.41g | 3.7g | 3.58g | 4.2g | 5.56g | 0.0467g | ||||||||
Folate, total | 50mcg | 14.2mcg | 57mcg | 48mcg | 46mcg | 54mcg | 72mcg | 0.6mcg | ||||||||
Folate, food | 50mcg | 14.2mcg | 57mcg | 48mcg | 46mcg | 54mcg | 72mcg | 0.6mcg | ||||||||
Folic acid | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | ||||||||
Vitamin B-12, added | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | ||||||||
Vitamin A, RAE | 0mcg_RAE | 0mcg_RAE | 0mcg_RAE | 0mcg_RAE | 0mcg_RAE | 0mcg_RAE | 0mcg_RAE | 0mcg_RAE | ||||||||
Retinol | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | ||||||||
Vitamin E, added | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | ||||||||
Tocopherol, beta | 0.29mg | 0.0822mg | 0.329mg | 0.276mg | 0.267mg | 0.313mg | 0.415mg | 0.00348mg | ||||||||
Tocopherol, gamma | 0.65mg | 0.184mg | 0.737mg | 0.618mg | 0.598mg | 0.702mg | 0.93mg | 0.0078mg | ||||||||
Tocopherol, delta | 0.05mg | 0.0142mg | 0.0567mg | 0.0475mg | 0.046mg | 0.054mg | 0.0715mg | 0.0006mg | ||||||||
Metabolic Equivalent per Second |
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