The nutrients in each food are ranked according to the percentage of average Recommended Daily Intake (RDI) present in a single-serve. RDI is the daily intake level of a nutrient considered sufficient to meet the nutrient requirements of most healthy individuals.
Foods with 10% of the RDI of a nutrient in a single-serve are ranked as a good source, 20% a high source, 50% a very high source and over 100% excellent.
The ranking system utilized an average Recommended Daily Intake (RDI) for an adult in good health.
Please Note: Recommended Daily Intakes vary between individuals (most especially for those in childhood, adolescence, advanced age, pregnancy, breastfeeding or suffering from an illness). As such, this information is a guide only, and must not be seen as an alternative to professional medical advice or instruction.
Foods are rated as being either ‘excellent’ or ‘good’ for supporting particular health benefits.
This rating system works by looking at the nutrients present in significant amounts in each food and then, the nutrients utilised by the body to support specific health benefits.
Foods with at least half the nutrients identified as supporting a particular health benefit or those which offer a very high to excellent source of these nutrients are ranked as ‘good’ while those with over half are ranked as ‘excellent’.
Please note: this information is a guide only and is not medical advice or guidance. Those seeking medical guidance or suffering from a medical condition are advised to consult a professional healthcare provider.
To allow for healthy and realistic servings the single serving size for each food is based on the following dietary guidelines.
- A single serve of Vegetables - 100-350KJ
- A single serve of Fruit - 350KJ
- A single serve of Grain - 500KJ
- A single serve of Nuts and Seeds - 500-600KJ
- A single serve of Beans and Legumes - 500-600KJ
Plant-Based foods are high in beneficial fibre, packed with nutrients and naturally low in saturated fats. Whether you choose to be a strict plant-eater, or not, increasing the abundance and variety of plant-foods in your diet is a positive choice for health and wellbeing.
It’s important to acknowledge each and every individual is different. Age, gender and lifestyle are just a few factors which affect a person's individual nutrient demands. Listen to your body and discuss concerns or questions with an accredited nutritionist or general practitioner to receive tailored, professional advice on your health.
Please note: During childhood, pregnancy, and when breastfeeding, Nutro strongly recommends seeking professional medical assistance and guidance in regard to a strictly plant-based diet.
Our nutrient rating system is based on the percentage of Recommended Daily Intake (RDI) present in a single healthy serve.
While almonds do contain calcium, you need to consume around 100g (that’s nearly 1 cup or 2423 KJ) to get a good dose of over 10% RDI.
Based on healthy eating guidelines, our system determines a single-serve of almonds as around 18g or 440KJ.
Eating almonds absolutely add to your calcium intake but, as we based our rankings on KJ content as well as nutrient content, they do not rank as a good source on the Nutro rating system.
This is to allow for a healthy and realistic guide to eating for optimal nutrient intake.
The nutritional profile of each food has been sourced from the USDA food composition database.