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The positive effect of tigernuts on health has already been appreciated by Americans, Japanese, Koreans and Germans. This is what Spanish farmers growing tigernuts in the vicinity of Valencia told us, who know perfectly well that their ground almonds taste best and have the most nutritional value. This trend is slowly beginning to be noticed in Poland, where tigernuts are willingly used by vegans and people with food allergies and on a gluten-free diet. Discover the nutritional properties of tigernuts.

Nutritional values ​​of 20 g (approx. 25 tubers):

Energy value - 84 kcal - daily demand 2000 kcal - 4.2% of daily demand

• CARBOHYDRATES - 8.5 g - daily requirement 260 g - 3.3% of daily demand
• of which sugars - 1.6 g - daily requirement 90 g - 1.7% of daily demand
• including polysaccharides - 6.6 g
• including fiber - 25 g - daily requirement 3.5 g - 13.9% of daily demand
• WATER - 1.6 g
• PROTEINS - 1.5 g

Amino Acids:
alanine - 58.1 mg
arginine - 280.8 mg
aspartic acid - 150.2 mg
cystine - 179.9 mg
glutamic acid - 166.5 mg
glycine - 41.4 mg
histidine - 35.6 mg
isoleucine - 32.8 mg
leucine - 32.8 mg
lysine - 60.5 mg
methionine - 32.7 mg
phenylalanine - 43.3 mg
proline - 44.8 mg
serine - 42.3 mg
threonine - 44.1 mg
tryptophan - 72.1 mg
Tyrosine - 23.3 mg
valina - 45.2 mg
FATS - 4.7 g - daily requirement 70 g - 40.4% of daily demand
including AGS (saturated fatty acids) - 0.8 g - daily requirement 20 g - 4% of daily requirement
including AGM (monounsaturated fatty acids) - 3.3 g
including AGP (polyunsaturated fatty acids) - 0.4 g
including linoleic acid C18: 2 - 0.4 g - daily requirement 10 g - 4% of daily demand

FAT SOLUBLE VITAMINS:
vitamin A - 0 ug - daily requirement 800 ug - 0% of daily requirement
vitamin D - 0 ug - daily requirement 5 ug - 0% of daily demand
vitamin E - 2 mg - daily requirement 12 mg - 16.7% of daily requirement
vitamin K - 0 ug - daily requirement 75 ug - 0% of daily demand
Thiamine B1 - 46 ug - daily requirement 1.1 mg - 4.2% of daily demand
riboflavin B2 - 20 ug - daily requirement 1.4 mg - 1.4% of daily requirement
niacin - 0.4 mg - daily requirement 16 mg - 2.5% of daily requirement
vitamin B6 - 66.1 ug - daily requirement 1.4 mg - 4.7% of daily demand
folic acid / vitamin B9 - 28.2 ug - daily requirement 200 ug - 14.1% of daily requirement
vitamin B12 - 0 ug - daily requirement 2.5 ug - 0% of daily requirement
biotin - 0 ug - daily requirement 50 ug - 0% of daily demand
pantothenic acid - 6 mg - daily requirement 800 ug - 0% of daily requirement
vitamin C - 1.2 mg - daily requirement 80 mg - 1.5% of daily requirement

MINERALS:
calcium - 14 mg - daily requirement 800 mg - 1.7% of daily requirement
magnesium - 17.4 mg - daily requirement 375 mg - 4.6% of daily demand
sodium - 7.6 mg - daily requirement <2,400 mg - 0.3% of daily requirement
potassium - 11.4 mg - daily requirement 2000 mg - 0.6% of daily demand
phosphorus - 5.6 mg - daily requirement 700 mg - 0.8% of daily demand
iron - 0.7 mg - daily requirement 14 mg - 5% of daily demand
zinc - 0.8 mg - daily requirement 10 mg - 8% of daily requirement
copper - 36.2 ug - daily requirement 1 mg - 3.6% of daily demand
manganese - 4.1 ug - daily requirement 2 mg - 0.2% of daily demand
Other components necessary for health:
polyphenols - 34.8 mg

Source: El gran libro de la horchata y la chufa de Valencia, Jose Miguel Soriano del Castillo