This entry was posted on Wednesday, March 26th, 2008 at 3:50 pm and is filed under Diet, Nuts and Seeds. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
The Almond has long been considered the alternative to the peanut. Not just for people allergic to peanuts but for the health conscious as well. It has been considered the healthy option so I felt that I should make it my job to find out more.
Nutrients are based on 100 grams
- Calories: 580 kcal
- Protein: 22 grams
- Carbohydrates: 20 grams
- Fibre: 12 grams
- Fat Saturated: 4 grams
- Fat Mono unsaturated: 32 grams
- Fat Polyunsaturated: 12 grams
- Calcium: 248 milligrams
- Phosphorus: 474 milligrams
- Potassium: 728 milligrams
- Zinc: 3 milligrams
- Iron: 4 milligrams
- Magnesium: 275 milligrams
- Vitamin A: 0 micrograms
- Vitamin B1: 0.24 milligrams
- Vitamin B2: 0.8 milligrams
- Vitamin B3: 4 milligrams
- Vitamin B6: 0.13 milligrams
- Vitamin C: 0 milligrams
- Vitamin E: 22.47 micrograms
- Folate (folic acid): 29 micrograms
(This is one healthy nut! - Beeble)
What do these figures mean?
Compared to the peanut the calorie contents are very similar and there is no doubt that they are both very healthy options, especially for your mineral intake. There is a very obvious benefit of the almond over the peanut and that is that the Almond has nearly half the saturated fat content of the peanut and fractionally more unsaturated fats which means that, as far as fats are concerned, the Almond is indeed more healthy. Lets take a look at the Almonds other key areas of health benefits.
Vitamins and Minerals
100 grams of Almonds contain the following:
- 74% of your recommended daily allowance (RDA) of Magnesium (essential for strong bones, healthy heart function and growth)
- 68% RDA of Phosphorus (used in nearly all the body’s structures especially bones and for the transportation of energy through our bodies)
- 53% RDA of Vitamin B2 (Important for getting energy from fats, carbohydrates and proteins)
- 50% RDA of Vitamin E (Protects the red blood cells, our nervous system cells and our immune system cells; a great antioxidant)
Side note
Vitamin E’s benefits are fairly unknown still and because of this the RDA could be inaccurate, 22.47 micrograms, as I have said, is 50% of the RDA however if you regard some other reports it could be as much as 200% of your RDA. This as a whole does not matter too much as Vitamin E is relatively nontoxic and doses as high as 3200 micrograms have been taken in a day with no side affects. Vitamin E is very good at at reducing blood clots and whilst this is good news Almonds, foods and supplements that are high in Vitamin E should be avoided if you are already being prescribed blood thinners by your doctor.
Summary
The Almond is a good alternative to the peanut if you do not like them or are allergic. However if you are neither of these and you are able to eat both then I would recommend you eat both. Whilst in the fat category the Almond is clearly more healthy they really do compliment each other in the vitamin and mineral category giving a very good supply to your recommended daily allowance. The Almond therefore is not better than the peanut it is just ever so slightly different and just as good. So it is time to start mixing your nuts!
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