Nuts, almonds, dry roasted, without salt added

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 63 / 100 How is this scored?

Composition

Energy

Protein 21.0 g · 84 kcal/100g
Fat 52.5 g · 473 kcal/100g
Carbs 21.0 g · 84 kcal/100g
Fiber 10.9 g
Water 2 g
Total energy 598 kcal

Energy is predominantly from fat (74%); EFSA recommends 20–35% for a balanced diet

Fat quality 63 / 100 How is this scored?
Total fat
52.5g
Saturated
4.1g
Monounsat.
33.1g
Polyunsat.
13.0g
Omega-3
0.01g
Omega-6
12.95g

Saturated fat is 6.2% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 2157.5 (target ≤ 4).

Protein quality 60 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 60%
Methionine + Cysteine 80%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (60% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 63 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 23.9 mg
Vitamin K 0 µg
Thiamin (B1) 0.08 mg
Riboflavin (B2) 1.20 mg
Niacin (B3) 3.6 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.14 mg
Folate (B9) 55 µg
Vitamin B12 0.00 µg

Minerals

Calcium 268 mg
Iron 3.7 mg
Magnesium 279 mg
Phosphorus 471 mg
Potassium 713 mg
Sodium 3 mg
Zinc 3.3 mg
Copper 1.10 mg
Manganese 2.23 mg
Selenium 2.0 µg

Notable source of Vitamin E (199% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.