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Nutrients in 100 grams of Almonds

Nuts, almonds (Prunus dulcis).

Macros Ratio

Protein Fat Carbs
14%
72%
14%
100 g ▼

Macro Nutrients

Almonds
Energy579 kcal
20%
Almonds have 579 kcal of Energy per 100 grams, which is 20% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat50 g
51.5%
Almonds have 49.93 g of Fat per 100 grams, which is 51.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat3.8 g
12%
Almonds have 3.802 g of Saturated Fat per 100 grams, which is 12% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.003 g
0.19%
Almonds have 0.003 g of Omega 3 per 100 grams, which is 0.19% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 612.3 g
72.5%
Almonds have 12.324 g of Omega 6 per 100 grams, which is 72.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Almonds have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate21.6 g
16.6%
Almonds have 21.55 g of Carbohydrate per 100 grams, which is 16.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars4.35 g
6%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Almonds have 4.35 g of Sugars per 100 grams, which is 6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.11 g
0.15%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Almonds have 0.11 g of Fructose per 100 grams, which is 0.15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.17 g
%
Almonds have 0.17 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose3.95 g
%
Almonds have 3.95 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber12.5 g
33%
Almonds have 12.5 g of Fiber per 100 grams, which is 33% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein21 g
37.8%
Almonds have 21.15 g of Protein per 100 grams, which is 37.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Almonds
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Almonds have 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.21 mg
17%
Thiamine
Almonds have 0.205 mg of Vitamin B1 per 100 grams, which is 17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.14 mg
87.5%
Riboflavin
Almonds have 1.138 mg of Vitamin B2 per 100 grams, which is 87.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.6 mg
22.6%
Niacin, nicotinic acid, niacinamide
Almonds have 3.618 mg of Vitamin B3 per 100 grams, which is 22.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.47 mg
9.4%
Pantothenic acid
Almonds have 0.471 mg of Vitamin B5 per 100 grams, which is 9.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.14 mg
10.5%
Pyridoxine
Almonds have 0.137 mg of Vitamin B6 per 100 grams, which is 10.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B757 μg
190%
Biotin
Almonds have 57 μg of Vitamin B7 per 100 grams, which is 190% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B944 μg
11%
Folates and Folic Acid
Almonds have 44 μg of Vitamin B9 per 100 grams, which is 11% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Almonds have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg
0%
Ascorbic acid
Almonds have 0 mg of Vitamin C per 100 grams, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Almonds have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E25.6 mg
171%
Tocopherols and Tocotrienols
Almonds have 25.63 mg of Vitamin E per 100 grams, which is 171% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0 μg
0%
Phytomenadione or phylloquinone
Almonds have 0 μg of Vitamin K per 100 grams, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Almonds
Calcium269 mg
27%
Almonds have 269 mg of Calcium per 100 grams, which is 27% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.03 mg
115%
Almonds have 1.031 mg of Copper per 100 grams, which is 115% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron3.7 mg
46.4%
Almonds have 3.71 mg of Iron per 100 grams, which is 46.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium270 mg
64.3%
Almonds have 270 mg of Magnesium per 100 grams, which is 64.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.18 mg
95%
Almonds have 2.179 mg of Manganese per 100 grams, which is 95% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum45.3 μg
101%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Almonds have 45.3 μg of Molybdenum per 100 grams, which is 101% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years
Phosphorus481 mg
68.7%
Almonds have 481 mg of Phosphorus per 100 grams, which is 68.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium733 mg
21.6%
Almonds have 733 mg of Potassium per 100 grams, which is 21.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.1 μg
7.45%
Almonds have 4.1 μg of Selenium per 100 grams, which is 7.45% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1 mg
0.067%
Almonds have 1 mg of Sodium per 100 grams, which is 0.067% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.12 mg
28.4%
Almonds have 3.12 mg of Zinc per 100 grams, which is 28.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water4.4 g
0.12%
Almonds have 4.41 g of Water per 100 grams, which is 0.12% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Almonds:
Minerals in 100 grams of Almonds:
Macronutrients in 100 grams of Almonds:



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