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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, sliced (92g or 3.2 oz)
 

Amount Per Serving

 

Calories

529
Calories from Fat 381
 

% Daily Value*

 

Total Fat

45g
70%
 
Saturated Fat 3g17%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

1mg
0%
 

Total Carbohydrate

20g
7%
 
Dietary Fiber 11g45%
 
Sugars 4g
 

Protein

20g
 
Vitamin A0% · Vitamin C0%
 
Calcium24% · Iron19%
 
*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, sliced (92g or 3.2 oz)
kcal*kjoules*RDI%
 
Total Calories529 kcal2213 kJ26%
 
from Carbs81.1 kcal339.49 kJ
 
from Fat380.6 kcal1592.24 kJ
 
from Protein67.7 kcal283.44 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 92 grams of Nuts, almonds


Vitamin Content

Vitamin Content

Serving Size: 1 cup, sliced (92g or 3.2 oz)
AmountRDI%
 
Vitamin A 0.92 IU 0%
 
Vitamin B6 0.13156 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) 24.1224 mg 121%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0 mcg 0%
 
Thiamin 0.19412 mg 13%
 
Riboflavin 0.93288 mg 55%
 
Niacin 3.1142 mg 16%
 
Pantothenic Acid 0.43148 mg 4%
 
Folate 46 mcg 12%
 
Folate, Food 46 mcg 12%
 
Folate, DFE 46 mcg DFE 12%
 
Choline 47.932 mg ~
 
Betaine 0.46 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 92g (3.25 oz) of Nuts, almonds contains. Vitamin RDI for 92 grams of Nuts, almonds


Mineral Content

Mineral Content

Serving Size: 1 cup, sliced (92g or 3.2 oz)
AmountRDI%
 
Calcium 242.88 mg 24%
 
Iron 3.4224 mg 19%
 
Magnesium 246.56 mg 62%
 
Phosphorus 445.28 mg 45%
 
Potassium 648.6 mg 14%
 
Sodium 0.92 mg 0%
 
Zinc 2.8336 mg 19%
 
Copper 0.91632 mg 46%
 
Manganese 2.1022 mg 105%
 
Selenium 2.3 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 92g (3.25 oz) of Nuts, almonds contains. Mineral RDI for 92 grams of Nuts, almonds


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup, sliced (92g or 3.2 oz)
AmountRDI%*
 
Protein19.5224g39%
 

Essential Aminos

 
Histidine0.51244 g73%
 
Isoleucine0.64584 g46%
 
Leucine1.36896 g50%
 
Lysine0.5336 g25%
 
Methionine0.13892 g
 
Phenylalanine1.0304 g
 
Threonine0.55016 g52%
 
Tryptophan0.19688 g70%
 
Valine0.75164 g41%
 

Non-essential Aminos

 
Arginine2.25032 g
 
Alanine0.94484 g
 
Aspartate2.67812 g
 
Cystine0.17388 g
 
Glutamate6.2652 g
 
Glycine1.35148 g
 
Hydroxyproline
 
Proline0.94944 g
 
Serine0.87216 g
 
Tyrosine0.41584 g
 
Methionine + Cystine† 0.3128 g 30
 
Phenylalanine + Tyrosine† 1.44624 g 138
 
* 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 92g (3.25 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 92g (3.25 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 92 grams of Nuts, almonds


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup, sliced (92g or 3.2 oz)
AmountRDI%
 
Total Carbohydrates19.9364g7%
 
Dietary Fiber11.224g45%
 
Starch0.6808g
 
Sugars3.5788g
 
Sucrose3.312g
 
Glucose0.1104g
 
Fructose0.0828g
 
Lactose0g
 
Maltose0.0368g
 
Galactose0.046g
 
~Data not available for tilde (~) items.
92g (3.25 oz) grams of Nuts, almonds contains 19.9364 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 92 grams of Nuts, almonds contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup, sliced (92g or 3.2 oz)
AmountRDI%
 
Total Fat45.4664g70%
 
Total Omega-3 Fatty Acids0.00552g
 
Total Omega-6 Fatty Acids11.09612g
 
Total Trans Fatty Acids0.01564g
 
Total Trans-monoenoic Fatty Acids0.01104g
 
Total Trans-polyenoic Fatty Acids0.0046g
 

Total Saturated Fats (Bad Fats)

3.43252g17%
 
Arachidic Acid   [Eicosanoic Acid]0.01196g
 
Behenic Acid   [Docosanoic Acid]0.00184g
 
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]0.00644g
 
Myristic Acid   [Tetradecanoic Acid]0.00552g
 
Palmitic Acid   [Hexadecanoic Acid]2.80048g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0g
 
Stearic Acid   [Octadecanoic Acid]0.60536g
 
Tridecanoic Acid   [Tridecanoic Acid]0g
 

Total Monounsaturated Fat (Good Fats)

28.41788g
 
16:1 c0.21252g
 
16:1 t0.01104g
 
18:1 c28.16212g
 
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]0.0092g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0.023g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]0g
 
Oleic Acid   [Octadecenoic Acid]28.16212g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.22356g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

11.1044g
 
18:2 CLAs0.00092g
 
18:2 i~
 
18:2 n-6 c,c11.0906g
 
18:2 t not further defined0.0046g
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid0.00552g
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0.00368g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]0g
 
Linoleic Acid   [Octadecadienoic Acid]11.09612g
 
Linolenic Acid   [Octadecatrienoic Acid]0.00552g
 
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 92 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, sliced (92g or 3.2 oz)
Amount
 
Alcohol0g
 
Water4.324g
 
Ash2.7508g
 
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, Magnesium, Phosphorus, 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, Iron, Potassium and Zinc. 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 529 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 529 calories contained in 92g (3.25 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 529 calories
Stretching2 hours 56 mins(180 cal/hr)
Walking (3.5 mph)1 hour 53 mins(280 cal/hr)
Bicycling (<10 mph)1 hour 49 mins(290 cal/hr)
Dancing1 hour 36 mins(330 cal/hr)
Light gardening/yard work1 hour 36 mins(330 cal/hr)
Golf (walking and carrying clubs)1 hour 36 mins(330 cal/hr)
Hiking1 hour 26 mins(370 cal/hr)
Amount of Vigorous exercise to burn 529 calories
Weight lifting (vigorous effort)1 hour 12 mins(440 cal/hr)
Heavy yard work (chopping wood)1 hour 12 mins(440 cal/hr)
Basketball (vigorous)1 hour 12 mins(440 cal/hr)
Walking (4.5 mph)1 hour 9 mins(460 cal/hr)
Aerobics1 hour 6 mins(480 cal/hr)
Swimming (slow freestyle laps)1 hour 2 mins(510 cal/hr)
Running/jogging (5 mph)54 mins(590 cal/hr)
Bicycling (>10 mph)54 mins(590 cal/hr)
Exercise profile for 92g (3.25 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. 25 Sep 2017 http://skipthepie.org/nut-and-seed-products/nuts-almonds/

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