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Nutritional Info: Nuts, almonds

The USDA reference number for this food is: 12061
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Nuts, almonds

Nutrition Facts

Serving Size: 1 cup, ground (95g or 3.4 oz)
 

Amount Per Serving

 

Calories

546
Calories from Fat 393
 

% Daily Value*

 

Total Fat

47g
72%
 
Saturated Fat 4g18%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

1mg
0%
 

Total Carbohydrate

21g
7%
 
Dietary Fiber 12g46%
 
Sugars 4g
 

Protein

20g
 
Vitamin A0% · Vitamin C0%
 
Calcium25% · Iron20%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Almond Cheesecake
Almond Cheesecake

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Calories

Calories

Serving Size: 1 cup, ground (95g or 3.4 oz)
kcal*kjoules*RDI%
 
Total Calories546 kcal2286 kJ27%
 
from Carbs83.8 kcal350.57 kJ
 
from Fat393 kcal1644.16 kJ
 
from Protein70 kcal292.68 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 95 grams of Nuts, almonds


Vitamin Content

Vitamin Content

Serving Size: 1 cup, ground (95g or 3.4 oz)
AmountRDI%
 
Vitamin A 0.95 IU 0%
 
Vitamin B6 0.13585 mg 7%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 24.909 mg 124%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0 mcg 0%
 
Thiamin 0.20045 mg 13%
 
Riboflavin 0.9633 mg 57%
 
Niacin 3.21575 mg 16%
 
Pantothenic Acid 0.44555 mg 4%
 
Folate 47.5 mcg 12%
 
Folate, Food 47.5 mcg 12%
 
Folate, DFE 47.5 mcg DFE 12%
 
Choline 49.495 mg ~
 
Betaine 0.475 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 95g (3.35 oz) of Nuts, almonds contains. Vitamin RDI for 95 grams of Nuts, almonds


Mineral Content

Mineral Content

Serving Size: 1 cup, ground (95g or 3.4 oz)
AmountRDI%
 
Calcium 250.8 mg 25%
 
Iron 3.534 mg 20%
 
Magnesium 254.6 mg 64%
 
Phosphorus 459.8 mg 46%
 
Potassium 669.75 mg 14%
 
Sodium 0.95 mg 0%
 
Zinc 2.926 mg 20%
 
Copper 0.9462 mg 47%
 
Manganese 2.17075 mg 109%
 
Selenium 2.375 mcg 3%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 95g (3.35 oz) of Nuts, almonds contains. Mineral RDI for 95 grams of Nuts, almonds


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup, ground (95g or 3.4 oz)
AmountRDI%*
 
Protein20.159g40%
 

Essential Aminos

 
Histidine0.52915 g76%
 
Isoleucine0.6669 g48%
 
Leucine1.4136 g52%
 
Lysine0.551 g26%
 
Methionine0.14345 g
 
Phenylalanine1.064 g
 
Threonine0.5681 g54%
 
Tryptophan0.2033 g73%
 
Valine0.77615 g43%
 

Non-essential Aminos

 
Arginine2.3237 g
 
Alanine0.97565 g
 
Aspartate2.76545 g
 
Cystine0.17955 g
 
Glutamate6.4695 g
 
Glycine1.39555 g
 
Hydroxyproline
 
Proline0.9804 g
 
Serine0.9006 g
 
Tyrosine0.4294 g
 
Methionine + Cystine† 0.323 g 31
 
Phenylalanine + Tyrosine† 1.4934 g 142
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Nuts, almonds is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 95g (3.35 oz) of Nuts, almonds. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 95g (3.35 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 95 grams of Nuts, almonds


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup, ground (95g or 3.4 oz)
AmountRDI%
 
Total Carbohydrates20.5865g7%
 
Dietary Fiber11.59g46%
 
Starch0.703g
 
Sugars3.6955g
 
Sucrose3.42g
 
Glucose0.114g
 
Fructose0.0855g
 
Lactose0g
 
Maltose0.038g
 
Galactose0.0475g
 
~Data not available for tilde (~) items.
95g (3.35 oz) grams of Nuts, almonds contains 20.5865 grams of carbohydrates which is 7% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 95 grams of Nuts, almonds contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup, ground (95g or 3.4 oz)
AmountRDI%
 
Total Fat46.949g72%
 
Total Omega-3 Fatty Acids0.0057g
 
Total Omega-6 Fatty Acids11.45795g
 
Total Trans Fatty Acids0.01615g
 
Total Trans-monoenoic Fatty Acids0.0114g
 
Total Trans-polyenoic Fatty Acids0.00475g
 

Total Saturated Fats (Bad Fats)

3.54445g18%
 
Arachidic Acid   [Eicosanoic Acid]0.01235g
 
Behenic Acid   [Docosanoic Acid]0.0019g
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]0g
 
Margaric Acid   [Heptadecanoic Acid]0.00665g
 
Myristic Acid   [Tetradecanoic Acid]0.0057g
 
Palmitic Acid   [Hexadecanoic Acid]2.8918g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0g
 
Stearic Acid   [Octadecanoic Acid]0.6251g
 
Tridecanoic Acid   [Tridecanoic Acid]0g
 

Total Monounsaturated Fat (Good Fats)

29.34455g
 
16:1 c0.21945g
 
16:1 t0.0114g
 
18:1 c29.08045g
 
18:1 t0g
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0.0095g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0.02375g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]0g
 
Oleic Acid   [Octadecenoic Acid]29.08045g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.23085g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

11.4665g
 
18:2 CLAs0.00095g
 
18:2 i~
 
18:2 n-6 c,c11.45225g
 
18:2 t not further defined0.00475g
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid0.0057g
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0.0038g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]0g
 
Linoleic Acid   [Octadecadienoic Acid]11.45795g
 
Linolenic Acid   [Octadecatrienoic Acid]0.0057g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Nuts, almonds in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 95 grams of Nuts, almonds
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 cup, ground (95g or 3.4 oz)
Amount
 
Alcohol0g
 
Water4.465g
 
Ash2.8405g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Nuts, almonds:

Nuts, almonds is an excellent source of Vitamin E (Alpha-tocopherol), Riboflavin, Calcium, Iron, Magnesium, Phosphorus, Zinc, Copper, Manganese, Protein and Fiber. This means that the food contains 20% or more of your RDI for these nutrients.

Nuts, almonds is a good source of Thiamin, Niacin, Folate and Potassium. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 0
Athletic Diet - Low Fat, High Protein and Carbs 0
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 74
Low Cholesterol Diet 0
Low Sodium Diet 100
Low Glycemic Index Diet (e.g. South Beach Diet) 82
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 546 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 546 calories contained in 95g (3.35 oz)g of Nuts, almonds. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 546 calories
Stretching3 hours 2 mins(180 cal/hr)
Walking (3.5 mph)1 hour 57 mins(280 cal/hr)
Bicycling (<10 mph)1 hour 53 mins(290 cal/hr)
Dancing1 hour 39 mins(330 cal/hr)
Light gardening/yard work1 hour 39 mins(330 cal/hr)
Golf (walking and carrying clubs)1 hour 39 mins(330 cal/hr)
Hiking1 hour 29 mins(370 cal/hr)
Amount of Vigorous exercise to burn 546 calories
Weight lifting (vigorous effort)1 hour 14 mins(440 cal/hr)
Heavy yard work (chopping wood)1 hour 14 mins(440 cal/hr)
Basketball (vigorous)1 hour 14 mins(440 cal/hr)
Walking (4.5 mph)1 hour 11 mins(460 cal/hr)
Aerobics1 hour 8 mins(480 cal/hr)
Swimming (slow freestyle laps)1 hour 4 mins(510 cal/hr)
Running/jogging (5 mph)56 mins(590 cal/hr)
Bicycling (>10 mph)56 mins(590 cal/hr)
Exercise profile for 95g (3.35 oz) of Nuts, almonds

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Nuts, almonds" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 26 May 2017 http://skipthepie.org/nut-and-seed-products/nuts-almonds/

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