Almond

ByОлена Коновалова
ALMOND
       Almond is a very high-calorie product. Its seeds (nuts) are characterized by a fairly high content of certain vitamins, mineral elements, proteins, but most importantly – unsaturated fatty acids (especially – linoleic and oleic) and phytosterols.
 
     Thus, almond nuts are rich in alpha-tocopherol (173.3% of the daily norm per 100 g), vitamin B2 (riboflavin) (44.8%), biotin (34.0%), folic acid (23.3%), vitamin PP (nicotinic acid) (18.3%), vitamin B1 (thiamine) (17.0%), choline (10.4%).
 
     The basis of the mineral composition consists of: boron (285.7%), silicon (166.7%), cobalt (123.0%), vanadium (112.3%), manganese (105.1%), nickel (83.3%), magnesium (66.3%), copper (65.0%), phosphorus (59.1%), zirconium (46.0%), molybdenum (42.4%), iron (29.3%), chromium (29.0%), potassium (28.9%), zinc (27.5%), calcium (21.8%), lithium (21.4%), lead (20.0%), sulfur (17.8%), rubidium (17.0%).
      Almonds contain essential and non-essential amino acids (31.4% and 29.1% of the daily norm per 100 g, respectively). Almonds are particularly rich in essential amino acids phenylalanine (40.0%), isoleucine (39.3%) and valine (38.0%); non-essential amino acids glutamic acid (46.5%), glycine (41.0%), arginine (39.7%).
     Almond stands out for its content of unsaturated fatty acids (104.8%), polyunsaturated omega-6 fatty acids (120.6%, namely – linoleic acid) and monounsaturated omega-9 fatty acid – oleic acid: 30.61 g per 100 g. It is known that oleic acid helps dissolve cholesterol plaques in blood vessels and thus prevents the development of atherosclerosis. Therefore, almonds are a good means for the prevention of atherosclerosis.
      Almond is especially notable for its content of phytosterols (472.7% of the daily norm per 100 g), the main part of which is beta-sitosterol (315.0%), which allows almonds to be classified as women’s products (for more details, see Avocado).
       Almond contains mono- and disaccharides (12.0%), fiber (48.8%), small amounts of starch (0.74 g per 100 g), maltose (0.04 g) and quite a lot of sucrose (3.6 g).
       The total purine base content per 100 g is 10.0% of the daily norm.
      The content of oxalic acid per 100 g is 469 mg, which constitutes 117.3% of the maximum allowable daily intake (for more details, see Rhubarb).
       It should be noted that almonds can accumulate the toxic ultratrace element lead (20% of the allowable daily norm per 100 g).
Caloric content per 100 g: 575 kcal
Water per 100 g: 4.7 g
Ash per 100 g: 2.99 g
CHEMICAL COMPOSITION
 
Vitamins, macro- and microelements, nutrients per 100 g
VITAMINS
Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually*
Vitamin B1 (thiamine) 0.254-0.327 mg 17.0% 20
Vitamin B2 (riboflavin) 0.722-1.010 mg 44.8% 50
Vitamin B5 (pantothenic acid) 0.469 mg 9.4% 10
Vitamin B6 (pyridoxine) 0.137-0.143 mg 7.0% 10
Vitamin B9 (folic acid) 82.0-109.0 μg 23.3% 20
Vitamin B12 (cyanocobalamin) 0.0 mcg 0.0% 0
Vitamin C (ascorbic acid) 0.8-1.5 mg 1.7% 0
Vitamin E (alpha-tocopherol) 25.87-26.22 mg 173.3% 10070
Beta-tocopherol 0.29-0.43 mg 2.3% 5
Gamma-tocopherol 0.65-0.89 mg 4.9% 5
Delta-tocopherol 0.10-0.25 mg 1.2% 0
Vitamin D (ergocalciferol) 0.0 mcg 0.0% 0
Vitamin PP (nicotinic acid) 2.80-4.33 mg 18.3% 20
Vitamin K (phylloquinone) 7.0 mcg 5.8% 5
Biotin 17.0 mcg 34.0% 30
Beta-carotene 1.0-3.0 mcg 0.04% 0
Alpha-carotene 0.0 mcg 0.0% 0
Lutein + zeaxanthin 1.0 mcg 0.02% 0
Beta-cryptoxanthin 0.0 mcg 0.0% 0
Lycopene 0.0 mcg 0.0% 0
Choline 52.1 mg 10.4% 10
Methylmethionine sulfonium (Vitamin U) 0.0 mg 0.0% 0
Betaine trimethylglycine 0.5 mg 0.05% 0

* Full jug – 100% daily norm; empty – 0-1% daily norm.

MINERAL ELEMENTS

Macroelements

Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually
Potassium 673.0-770.0 mg 28.9% 30
Calcium 213.0-279.0 mg 21.8% 20
Silicon 50.0 mg 166.7% 10070
Magnesium 259.0-277.0 mg 66.3% 70
Sodium 1.0-3.1 mg 0.2% 0
Sulfur 178.0 mg 17.8% 20
Phosphorus 420.0-527.0 mg 59.1% 60
Chlorine 39.0 mg 1.7% 0

Trace Elements and Ultratrace Elements

Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually
Aluminum 394.0 mcg 1.1% 0
Boron 200.0 mcg 285.7% 10010090
Vanadium 44.9 mcg 112.3% 10010
Iron 3.72-5.02 mg 29.3% 30
Iodine 2.0 mcg 1.3% 0
Cobalt 12.3 mcg 123.0% 10020
Lithium 21.4 mcg 21.4% 20
Manganese 1920.0-2290.0 mcg 105.1% 1005
Copper 100.0-1100.0 mcg 65.0% 70
Molybdenum 29.7 mcg 42.4% 40
Arsenic 0.01 mcg 0.08% 0
Nickel 120.0-130.0 mcg 83.3% 80
Tin 35.0 mcg 1.8% 0
Rubidium 17.0 mcg 17.0% 20
Lead 2.0 mcg 20.0% 20
Selenium 0.50-6.00 mcg 5.0% 5
Strontium 11.6 mcg 1.5% 0.0
Thallium 0.02 mcg 1.0% 0.0
Titanium 45.0 mcg 5.3% 0.0
Fluorine 91.0 mcg 2.5% 0.0
Chromium 10.0-19.0 mcg 29.0% 30
Zinc 2600.0-3700.0 mcg 27.5% 30
Zirconium 23.0 µg 46.0% 50

 

PROTEINS AND AMINO ACIDS

 

Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually
Total protein content 21.22 g 26.5% 30
Content of essential amino acids 6.31-7.01 g 31.4% 30
Content of non-essential amino acids 15.51-17.55 g 29.1% 30

 

Essential Amino Acids

 

Name of the acid Content, g per 100 g of product % of daily norm
in numbers visually
Valine 0.820-1.100 g 38.0% 40
Histidine 0.550-0.560 g 26.4% 30
Isoleucine 0.700-0.950 g 39.3% 40
Leucine 1.500 g 32.6% 30
Lysine 0.580-0.670 g 15.4% 20
Methionine 0.150-0.190 g 9.4% 10
Threonine 0.600-0.630 g 25.6% 30
Tryptophan 0.210 g 21.0% 20
Phenylalanine 1.200 g 40.0% 40

 

Essential amino acids

 

Amino acid name Content, g per 100 g of product % of daily value
in figures visually
Valine 0.820-1.100 g 38.0% 40
Histidine 0.550-0.560 g 26.4% 30
Isoleucine 0.700-0.950 g 39.3% 40
Leucine 1.500 g 32.6% 30
Lysine 0.580-0.670 g 15.4% 20
Methionine 0.150-0.190 g 9.4% 10
Threonine 0.600-0.630 g 25.6% 30
Tryptophan 0.210 g 21.0% 20
Phenylalanine 1.200 g 40.0% 40

 

Non-essential amino acids

 

Amino acid name Content, g per 100 g of product % of daily value
in figures visually
Alanine 1.030-1.100 g 16.3% 20
Arginine 2.400-2.450 g 39.7% 40
Aspartic acid 2.400-2.910 g 22.1% 20
Glycine 1.400-1.470 g 41.0% 40
Glutamic acid 5.700-6.810 g 46.5% 50
Proline 1.000 g 22.2% 20
Serine 0.950 g 11.4% 10
Tyrosine 0.450-0.590 g 17.3% 20
Cystine 0.190-0.270 g 13.3% 10



FATS AND FATTY ACIDS

 

Name Content, mass fraction per 100 g of product % of daily value
in figures visually
Total fat content 49.42 g 49.4% 50
Unsaturated fatty acids content 42.96 g 104.8% 1005
Omega-3 unsaturated fatty acids content 0.01 g 1.0% 0
Omega-6 unsaturated fatty acids content 12.06 g 120.6% 10020
Saturated fatty acids content 3.73 g 14.9% 20

 

Unsaturated fatty acids

 

Fatty acid name Content, g per 100 g of product
Palmitoleic C 16:1 (omega-7) 0.24 g
Heptadecenoic C 17:1 (omega-9) 0.03 g
Oleic C 18:1 (omega-9) 30.61 g
Linoleic C 18:2 (omega-6) 12.06 g
Linolenic C 18:3 (omega-3) 0.01 g
Stearidonic C 18:4 (omega-3) 0.0 g
Gadoleic C 20:1 (omega-11) 0.01 g
Arachidonic C 20:4 (omega-6) 0.0 g
Eicosapentaenoic C 20:5 (omega-3) 0.0 g
Erucic C 22:1 (omega-9) 0.233 g
Clupanodonic C 22:5 (omega-3) 0.0 g
Docosahexaenoic C 22:6 (omega-3) 0.0 g
Nervonic C 24:1 (omega-9) 0.0 g

 

Saturated fatty acids

 

Fatty acid name Content, g per 100 g of product
Caprylic 8:0 0.0 g
Capric 10:0 0.0 g
Lauric C 12:0 0.076 g
Myristic C 14:0 0.659 g
Pentadecanoic 15:0 0.0 g
Palmitic C 16:0 6.036 g
Margaric C 17:0 0.174 g
Stearic C 18:0 2.329 g
Arachidic C 20:0 1.940 g
Behenic C 22:0 0.616 g
Lignoceric C 24:0 0.281 g

 

Sterols

 

Name Content, mass fraction per 100 g of product % of daily value
in figures visually
Total phytosterols 260.0 mg 472.7% 10010010010070
Campesterol 4.3-5.0 mg 9.1% 10
Beta-sitosterol 111.0-132.0 mg 315.0% 10010010020
Stigmasterol 4.0-4.3 mg 11.4% 10
Delta-5-avenasterol 17.8 mg 32.4% 30
Cholesterol 0.0 mg 0.0% –

 

CARBOHYDRATES

 

Name Content, mass fraction per 100 g of product % of daily value
in figures visually
Total carbohydrate content 21.67 g 6.2% 5
Mono- and disaccharides 6.0 g 12.0% 10
Glucose 0.12 g 1.2% 0
Fructose 0.09 g 0.6% 0
Galactose 0.0 g 0.0% 0
Sucrose 3.6 g – –
Lactose 0.0 g 0.0% 0
Starch 0.74 g –  –
Maltose 0.04 g – –
Fiber 12.2 g 48.8% 50
Pectin 0.23 g 4.5% 5
PURINE BASES
Name Content, mass fraction per 100 g of product % of daily value
in figures visually
Total purine content 13.0 mg 10.0% 10

Units of measurement:
Piece: 1-5 g
Tea glass: 165.0 g
Faceted glass: 130.0 g
Teaspoon: 7.0 g
Tablespoon: 30.0 g

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