California almonds are not just a delicious snack; they are a nutritional powerhouse packed with essential nutrients that promote overall health. Known for their versatility and rich flavor, almonds are a staple in many diets worldwide. But what makes California almonds so special? Let’s dive into their nutritional profile and understand why they are considered one of the healthiest nuts on the planet.
Health Benefits of California Almonds
- Heart Health: The monounsaturated fats, magnesium, and potassium in almonds help maintain healthy blood pressure and cholesterol levels.
- Bone Health: Almonds are rich in calcium, magnesium, and phosphorus, which are essential for strong bones.
- Skin Health: Vitamin E in almonds acts as an antioxidant, protecting skin cells from damage caused by free radicals.
- Weight Management: The fiber and protein content in almonds promote satiety, helping control appetite and manage weight.
- Blood Sugar Control: Almonds have a low glycemic index and are rich in healthy fats, making them ideal for managing blood sugar levels.
- Antioxidant Benefits: Almonds are rich in favonoids, phenolic acids and Vitamin E, which combat oxidative stress and reduce inflamation.
How to Use Almonds in Your Diet
How to Use Almonds in Your Diet
California almonds are versatile and there are many ways to eat almonds, such as:
As a snack: Enjoy raw or roasted almonds for a healthy, filling snack.
In breakfast: Add chopped almonds to oatmeal, cereal, or yogurt for a crunchy texture.
In smoothies: Blend almonds or almond butter into smoothies for added protein and nutrients.
As almond milk: Use almond milk as a dairy alternative in coffee, tea, or recipes. This is a great alternative for Vegans.
In baking: Use almond flour as a gluten-free substitute in baking cookies, cakes, or bread.
In salads: Sprinkle sliced or slivered almonds on salads for a nutty flavor and crunch.
In curries or rice dishes: Add almonds to curries or rice for a richer taste.
As almond butter: Spread almond butter on toast, fruits, or crackers for a delicious treat.
Soaked almonds: Soak overnight and eat in the morning for better digestion and nutrient absorption.
In desserts: Use almonds in puddings, ice cream, or as a topping for desserts.
Complete Nutritional Composition of California Almonds
Complete Nutritional Composition of California Almonds
Below is a comprehensive table showcasing the nutritional composition of California almonds per 100 grams and per 28.35 grams (1 ounce), along with the Recommended Dietary Allowance (RDA) as per FSSAI guidelines for a 2000 kcal diet for a healthy man. The percentage of RDA fulfilled by 28.35 grams of almonds is also provided.
NUTRIENT | Per 100g of Almonds | Per 28.35g (1 oz) of Almonds | RDA (FSSAI) | (%) RDA per 28.35g | Colour Code |
| ENERGY | 579 kcal | 164 kcal | 2000 kcal | 8.2% | 🟢 |
| PROTEIN | 21.15 g | 6.00 g | 50 g | 12.00% | 🟢 |
| TOTAL FAT | 49.93 g | 14.20 g | 65 g | 21.80% | 🟢 |
Saturated Fat | 3.80 g | 1.10 g | 22 g | 5.00% | 🟡 |
Monounsaturated Fat | 31.55 g | 8.95 g | No RDA | - | |
Polyunsaturated Fat | 12.33 g | 3.50 g | No RDA | - | |
| CARBOHYDRATES | 21.55 g | 6.10 g | 300 g | 2.00% | |
Dietary Fibre | 12.50 g | 3.50 g | 25 g | 14.00% | 🟢 |
Sugars | 4.35 g | 1.20 g | No RDA | - | |
| VITAMINS | |||||
Vitamin A | 2 IU | 0.57 IU | 5000 IU | 0.01% | 🔴 |
Vitamin C | 0 mg | 0.00 mg | 40 mg | 0% | 🔴 |
Vitamin D | 0 IU | 0 IU | 600 IU | 0% | 🔴 |
Vitamin E (Alpha-Tocopherol) | 25.63 mg | 7.27 mg | 15 mg | 48.5% | 🟢 |
Vitamin K | 0 mcg | 0 mcg | 120 mcg | 0% | 🔴 |
Vitamin B1 (Thiamine) | 0.205 mg | 0.058 mg | 1.2 mg | 4.8% | 🟡 |
Vitamin B2 (Riboflavin) | 1.138 mg | 0.323 mg | 1.4 mg | 23% | 🟢 |
Vitamin B3 (Niacin) | 3.618 mg | 1.026 mg | 16 mg | 6.4% | 🟡 |
Vitamin B5 (Pantothenic Acid) | 0.471 ,g | 0.134 mg | 5 mg | 2.70% | 🔴 |
Vitamin B6 (Pyridoxine) | 0.137 mg | 0.039 mg | 1.3 mg | 3% | 🔴 |
Vitamin B9 (Folate) | 44 mcg | 12.5 mcg | 200 mcg | 6.25% | 🟡 |
Vitamin B12 | 0 mcg | 0 mcg | 1 mcg | 0% | 🔴 |
| MINERALS | |||||
Calcium | 269 mg | 76.3 mg | 1000 mg | 7.6% | 🟡 |
Iron | 3.71 mg | 1.05 mg | 17 mg | 6.2% | 🟡 |
Magnesium | 270 mg | 76.5 mg | 400 mg | 19.10% | 🟢 |
Phosphorus | 481 mg | 136 mg | 700 mg | 19.40% | 🟢 |
Potassium | 733 mg | 208 mg | 3750 mg | 5.5% | 🟡 |
Sodium | 1 mg | 0.28 mg | 2300 mg | 0.01% | 🔴 |
Zinc | 3.12 mg | 0.885 mg | 12 mg | 7.40% | 🟡 |
Copper | 1.031 mg | 0.292 mg | 2 mg | 14.60% | 🟢 |
Manganese | 2.179 mg | 0.618 mg | 2.3 mg | 26.90% | 🟢 |
Selenium | 4.1 mcg | 1.16 mcg | 55 mcg | 2.1% | 🔴 |
| ANTIOXIDANTS | |||||
Flavonoids | 20.5 mg | 5.8 mg | No RDA | - | |
Phenolic Acids | 15.3 mg | 4.3 mg | No RDA | - | |
Vitamin E (as antioxidant) | 25.63 mg | 7.27 mg | No RDA | - |
Key Highlights
- Rich in Minerals: Almonds are an excellent source of magnesium, phosphorus, copper, and manganese. A 28.35 g serving of almonds provides 19.1% of the RDA for magnesium, 19.4% for phosphorus, 14.6% for copper and 26.9% for manganese.
- Healthy Fats: Provides 21.8% of the RDA for total fat, with most coming from healthy monounsaturated and polyunsaturated fats.
- Antioxidants: Contains flavonoids, phenolic acids, and Vitamin E, which help combat oxidative stress.
- Vitamins: A good source of Vitamin B2 (Riboflavin).
Colour Code Key
🟢 Green:* 10% or more of RDA (Excellent source)
🟡 Yellow:* 5-9.9% of RDA (Good source)
🔴 Red:* Less than 5% of RDA (Low source)
Why FSSAI Guidelines?
- Tailored for Indian Population: FSSAI guidelines are specifically designed for the Indian demographic, considering dietary habits, climate, and lifestyle.
- Standard Reference: They provide a standardized reference for calculating % RDA, making it easier to compare across different foods.
- Gender and Age Variations: While the table uses values for an adult male, FSSAI also provides separate RDAs for women, children, pregnant/lactating women, and elderly individuals.
Adjustments for Gender and Age
If you need % RDA values for women, children, or other groups, the RDA values will change. For example:
- Adult Female (Sedentary): Energy = 1900 kcal/day, Iron = 21 mg/day (due to menstruation).
- Pregnant Women: Higher requirements for iron, folate, and calcium.
- Elderly: Lower energy requirements but higher calcium and vitamin D needs.
Why is RDA Missing for Certain Nutrients
The RDA values are missing for some items (e.g., monounsaturated fat, polyunsaturated fat, and sugars) because FSSAI and other authoritative guidelines do not provide specific RDA recommendations for these nutrients. Here's a detailed explanation:
Why RDA is Missing for Certain Nutrients
- Monounsaturated and Polyunsaturated Fats: FSSAI provides an RDA for total fat (60 g/day) and saturated fat (20 g/day) but does not specify separate RDAs for monounsaturated or polyunsaturated fats. Instead, general health guidelines (e.g., WHO, ICMR) recommend that most dietary fats should come from unsaturated fats (mono- and polyunsaturated), but no specific daily intake is prescribed.
- Sugars: FSSAI does not provide an RDA for sugars. However, it recommends limiting added sugars to less than 10% of total energy intake (e.g., < 50 g/day for a 2000 kcal diet). The 5.91 g of sugars in cashews are natural sugars, not added sugars, so they are not a concern in moderation.
- Other Nutrients: For some nutrients (e.g., monounsaturated fats, polyunsaturated fats, and sugars), the focus is on qualitative recommendations (e.g., "choose more unsaturated fats" or "limit added sugars") rather than specific quantitative RDAs.
How to Interpret Missing RDAs
- For unsaturated fats, focus on including them as part of your total fat intake, prioritizing them over saturated fats.
- For sugars, ensure that the majority of your sugar intake comes from natural sources (like fruits and nuts) rather than added sugars.
Why Choose NUT STORY's California Almonds?
At NUT STORY, we pride ourselves on delivering premium-quality California almonds that are carefully sourced and packed to retain their natural goodness. Whether you’re looking for a healthy snack or a nutrient-rich addition to your meals, our almonds are the perfect choice. By incorporating California almonds into your daily diet, you can enjoy a delicious and nutritious snack that supports your overall health. Choose NUT STORY for the finest almonds and experience the difference in quality and taste!
References
- FSSAI Dietary Guidelines for Indians (2020): Recommended Dietary Allowance (RDA)
- USDA FoodData Central: Almonds Nutritional Profile
- National Institutes of Health (NIH): Nutrient Recommendations
- World Health Organization (WHO): Dietary Goals
- ICMR-NIN Dietary Guidelines for Indians (2020): ICMR-NIN Report
