The amounts in the reference foods
USDA’s final SR Legacy 2018 release reports olive oil, salad or cooking: 14.35 mg per 100 g; raw almonds: 25.63 mg per 100 g. These are named historical reference foods, not measurements of a current package or meal. [1]
What changes the interpretation
The measured nutrient is vitamin E as alpha-tocopherol. The generic salad-or-cooking olive-oil entry does not distinguish every cultivar, storage history or extra-virgin brand. Raw almonds are included as a comparison food, not as an equal-calorie replacement or a universal better choice. Food composition does not establish a topical skin benefit. [1]
A hypothetical portion comparison
A hypothetical 14 g olive-oil portion supplies about 2.01 mg alpha-tocopherol;28 g raw almonds supplies about 7.18 mg. These chosen portions illustrate differing contributions. A claim about total antioxidants cannot replace a specific vitamin E amount. The table uses the explicitly chosen edible weights. Scale a matching per-100-g value by the grams eaten divided by 100; a count of pieces or an unspecified spoonful is not the same denominator. [1]
| Food | Chosen portion | Nutrient estimate |
|---|---|---|
| Olive oil, salad or cooking | 14 g | 2.01 mg |
| Raw almonds | 28 g | 7.18 mg |
Sources for this article
- USDA FoodData Central — SR Legacy April 2018 composition and portion tables
Source consulted: 2026-09-20. This is a reference resource, not a claim that we conducted the studies or tested a product.