67

Almond

Nuts, Almonds [Includes USDA Commodity Food A256, A264] has a very high-calorie, average-carb, very high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin E and Riboflavin.

The food contains 21.67g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 21.22 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the very high fat content of this product makes it unsuitable to be eaten when trying to lose weight. A quick glance at the fat profile reveals that it is average in saturated fats and low in trans fats. It's high MUFA and average PUFA. The omega-3 content is low. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items. It is also ranked in the top 10 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It gives a good yield of Iron at 3.72 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also very high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Based on the composite nutritive standing Nuts, Almonds [Includes USDA Commodity Food A256, A264] has been given a composite ranking of 67, and in moderation.

Calorie Breakdown

 Calories from Protein14%
 Calories from Fat72%
 Calories from Carbs14%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin E (Alpha Tocopherol)
  • Very high in Riboflavin
  • No Cholesterol
  • Very high in Dietary Fiber
  • High in Calcium

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietAVERAGE
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1 IU0%Mid 40%Average
Retinol0 mcg
Retinol Activity Equivalent0 mcg
Alpha Carotene0 mcg
Beta Carotene1 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin1 mcg
Vitamin C0 mg
Vitamin E26.2 mg87.4%Top 10%Very High
Beta Tocopherol0.3 mg
Gamma Tocopherol0.7 mg
Delta Tocopherol0.1 mg
Vitamin K0 mcg
Thiamin0.21 mg14.1%Top 30%High
Riboflavin1 mg59.6%Top 10%Very High
Niacin3.4 mg16.9%Mid 40%Average
Vitamin B60.14 mg7.1%Mid 40%Average
Folate50 mcg12.5%Top 30%High
Food Folate50 mcg
Folic Acid0 mcg
Dietary Folate Equivalents50 mcg
Vitamin B120 mcg
Pantothenic Acid0.47 mg4.7%Top 30%High
Choline52.1 mg
Betaine0.5 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium264 mg26.4%Top 10%Very High
Iron3.7 mg20.7%Top 30%High
Magnesium268 mg67%Top 10%Very High
Phosphorus484.1 mg48.4%Top 10%Very High
Potassium705.1 mg20.1%Top 10%Very High
Sodium1 mg0%Bottom 10%Very Low
Zinc3.1 mg20.5%Top 30%High
Copper1 mg49.8%Top 10%Very High
Manganese2.3 mg114.3%Top 10%Very High
Selenium2.5 mcg3.6%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate21.7 g7.2%Mid 40%Average
Dietary Fiber12.2 g48.8%Top 10%Very High
Starch0.7 g
Sugars3.9 g
Sucrose3599.7 mg
Glucose120 mg
Fructose90 mg
Lactose0 mg
Maltose40 mg
Galactose50 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein21.2 g42.4%Top 30%High
Tryptophan214 mg
Threonine598 mg
Isoleucine701.9 mg
Leucine1488.1 mg
Lysine580 mg
Methionine151 mg
Cystine189 mg
Phenylalanine1119.8 mg
Tyrosine452 mg
Valine817.1 mg
Arginine2445.9 mg
Histidine557 mg
Alanine1027.1 mg
Aspartic Acid2911.1 mg
Glutamic Acid6810.8 mg
Glycine1469.1 mg
Proline1032.1 mg
Serine947.9 mg

Fat Analysis

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water4.7 g
Ash3 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 575 Calories from Fat 414

% Daily Value *

Total Fat 49.4 g 76%

Saturated Fat 3.7 g 18.7%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 1 mg 0%

Total Carbohydrates 21.7 g 7.2%

Dietary Fiber 12.2 g48.8%

Sugars 3.9 g

Protein 21.2 g 42.4%

Vitamin A 0% Vitamin C

Calcium 26.4% Iron 20.7%

*Based on a 2000 Calorie diet

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