Great Almonds 好棒的杏仁

Above: Almonds with Mango Yogurt.

Nutrition
Almonds

Nutritional value per 100 g (3.5 oz)
Energy 2,408 kJ (576 kcal)

Carbohydrates
21.69 g
Starch 0.74 g
Sugars
lactose 3.89 g
0.00 g
Dietary fiber 12.2 g

Fat
49.42 g
Saturated 3.731 g
Monounsaturated 30.889 g
Polyunsaturated 12.070 g

Protein
21.22 g
Tryptophan 0.214 g
Threonine 0.598 g
Isoleucine 0.702 g
Leucine 1.488 g
Lysine 0.580 g
Methionine 0.151 g
Cystine 0.189 g
Phenylalanine 1.120 g
Tyrosine 0.452 g
Valine 0.817 g
Arginine 2.446 g
Histidine 0.557 g
Alanine 1.027 g
Aspartic acid 2.911 g
Glutamic acid 6.810 g
Glycine 1.469 g
Proline 1.032 g
Serine 0.948 g

Vitamins
Vitamin A equiv.
beta-carotene
lutein zeaxanthin
(0%)1 μg
1 μg
Vitamin A 1 IU
Thiamine (B1)
(18%)0.211 mg
Riboflavin (B2)
(85%)1.014 mg
Niacin (B3)
(23%)3.385 mg

Pantothenic acid (B5)
(9%)0.469 mg
Vitamin B6
(11%)0.143 mg
Folate (B9)
(13%)50 μg
Choline
(11%)52.1 mg
Vitamin E
(175%)26.2 mg
Vitamin K
(0%)0.0 μg

Trace metals
Calcium
(26%)264 mg
Iron
(29%)3.72 mg
Magnesium
(75%)268 mg
Manganese
(109%)2.285 mg
Phosphorus
(69%)484 mg
Potassium
(15%)705 mg
Sodium
(0%)1 mg
Zinc
(32%)3.08 mg

Other constituents
Water 4.70 g

Link to USDA Database entry

Units
μg = micrograms • mg = milligrams
IU = International units
Percentages are roughly approximated usingUS recommendations for adults.
Source: USDA Nutrient Database

The almond is a nutritionally dense food and is a rich source of vitamin E, containing 26 mg per 100 g. They are also rich in dietary fiberB vitamins,essential minerals such as magnesiumcoppermanganese,calcium, and potassium as well as monounsaturated fats andpolyunsaturated fats (see nutrient table), fats which potentially may lowerLDL cholesterol.

Typical of nuts and seeds, almonds also contain phytosterols such as Beta-sitosterolstigmasterolcampesterolsitostanol, and campestanol, which have been associated with cholesterol-lowering properties.Preliminary research associates consumption of almonds with elevated blood levels of high density lipoproteins and lower low density lipoproteins.

Almonds may cause allergy or intolerance. Cross-reactivity is common withpeach allergens (lipid transfer proteins) and tree nut allergens. Symptoms range from local signs and symptoms (e.g., oral allergy syndromecontact urticaria) to systemic signs and symptoms including anaphylaxis(e.g.,urticariaangioedema, gastrointestinal and respiratory symptoms).
During the digestion process in humans, almond flour may be fermented into short-chain fatty acids, most notably butyrate which is a substrate for cells lining the large intestine.

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