Nutrients in Almonds

Almonds (Prunus dulcis) are a good source of magnesium, manganese, vitamin E, zinc, potassium, selenium, phytochemicals, good mono-fats and more, and thus make a worthwhile addition to a gutload blend despite containing more phosphorous than calcium.

In 100 grams (a bit more than a cup of sliced almonds):

Water 4.51 g
Energy 590 kcal
Energy 2468 kJ
Protein 21.40 g
Total lipid (fat) 52.52 g
Ash 2.91 g
Carbohydrate, by difference 18.67 g
Fiber, total dietary 9.9 g
Sugars, total 4.63 g
Starch 1.00 g
Calcium, Ca 236 mg
Iron, Fe 3.28 mg
Magnesium, Mg 268 mg
Phosphorus, P 481 mg
Potassium, K 659 mg
Sodium, Na 19 mg
Zinc, Zn 2.97 mg
Copper, Cu 1.027 mg
Manganese, Mn 1.835 mg
Selenium, Se 3.2 mcg
Vitamin C, total ascorbic acid 0.0 mg
Thiamin 0.191 mg
Riboflavin 0.711 mg
Niacin 3.500 mg
Pantothenic acid 0.314 mg
Vitamin B-6 0.115 mg
Folate, total 49 mcg
Folic acid 0 mcg
Folate, food 49 mcg
Folate, DFE 49 mcg_DFE
Choline, total 52.1 mg
Vitamin B-12 0.00 mcg
Vitamin B-12, added 0.00 mcg
Retinol 0 mcg
Carotene, beta 4 mcg
Carotene, alpha 0 mcg
Cryptoxanthin, beta 0 mcg
Lutein + zeaxanthin 1 mcg
Vitamin E (alpha-tocopherol) 23.75 mg
Tocopherol, beta 0.35 mg
Tocopherol, gamma 0.66 mg
Tocopherol, delta 0.20 mg
Vitamin D (D2 + D3) 0.0 mcg
Vitamin K (phylloquinone) 0.0 mcg
Fatty acids, total saturated 3.953 g
Fatty acids, total monounsaturated 33.415 g
Fatty acids, total polyunsaturated 12.368 g
Fatty acids, total trans 0.019 g
Cholesterol 0 mg
Phytosterols 114 mg
Stigmasterol 1 mg
Campesterol 4 mg
Beta-sitosterol 109 mg
Tryptophan 0.193 g
Threonine 0.682 g
Isoleucine 0.696 g
Leucine 1.479 g
Lysine 0.605 g
Methionine 0.190 g
Cystine 0.284 g
Phenylalanine 1.156 g
Tyrosine 0.533 g
Valine 0.805 g
Arginine 2.483 g
Histidine 0.596 g
Alanine 1.007 g
Aspartic acid 2.751 g
Glutamic acid 5.206 g
Glycine 1.478 g
Proline 0.975 g
Serine 1.012 g

http://nutritiondata.self.com/facts/nut-and-seed-products/3086/2
http://nutritiondata.self.com/facts/nut-and-seed-products/3087/2

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