BNI™ 084.30f: Nuts, almonds (USDA)

refBNI™ 84.30f: Nuts, almonds, USDA, 2012.

Whole unshelled almonds.


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 21.2 84.8 13.8 20.0 123.2 30.8
Carbohydrate 21.7 86.8 14.1 55.0 338.9 84.7
Sugar 3.9 15.6 2.5 < 10.0 < 61.6 < 15.4
Fat 49.4 444.6 72.2 25.0 154.1 17.1
Saturated fat 3.7 33.3 5.4 < 10.0 < 61.6 < 6.8
Fiber 12.2 - 40.7 30.8 - 9.2
Sodium 0.001 - 0.1 < 30.8 - < 0.616
Misc -4.5 - - - - -42.5
Total 100.0 616.2 100.0 100.0 616.2 100.0
kJul - 2578.2 - - 2578.2 -
Nutritional balance (100g)
x (bad) Low in protein
x (bad) Extremely low in carbohydrate
(good) Low in sugar
x (bad) Extremely high in fat
(good) Low in saturated fat
(good) Adequate in fiber
(good) Extremely low in sodium
70% *
65% *
60% *
55% *
50% *
45% *
40% * *
35% * *
30% * *
25% * *
20% * *
15% * * * *
10% * * * *
5% * * * *
mid p c f fb
max s sf na
5% * *
10%
15%
20%
25%
30%
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 100.0 grams )
grams per serving = 100.0 grams
* * *
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * * * * * * * * * * * * * * * * * *
kcal per serving = 616.2 kcal
Balance simulation for this food (serving size = 100.0 grams ) Original BNI 84.30
Balanced 0.0 g fiber -
- 0.0 mg sodium -
Both reduce BNI to 84.30
- 0.0 excess kcal protein
- 0.0 excess kcal sugar
- 0.0 excess kcal other carbs
- 0.0 excess kcal saturated fat
Burn out 259.7 excess kcal other fats
Burn out a total of 259.7 kcal Reduce BNI to 42.15
Burn those kcal out doing… 5195 steps
or 85 minutes slow walking (~3.2km/h)
or 56 minutes fast walking (~5.6km/h)
or 27 minutes jogging (~8km/h)
or 53 minutes leisure cycling (<16km/h)
or 30 minutes swimming
or 24 minutes stair treadmill
Reduce kcal to 356.5 kcal per serving All reduce BNI to 42.15
356.5 kcal = energy for approximately 214 minutes (~ 3.6 hours)

Author

Jose D PEREZGONZALEZ (2013). Massey University, New Zealand (JDPerezgonzalezJDPerezgonzalez).


Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.


© Jose D. Pérezgonzález. All rights reserved.

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