Nutrients in 14 ounces of Almonds

Nuts, almonds (Prunus dulcis).

Macros Ratio

Protein Fat Carbs

14%

72%

14%

14 oz ▼

Macro Nutrients

Almonds

Energy2298 kcal

79.2%

Almonds have 2298.01047 kcal of Energy per 14 ounces, which is 79.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat198 g

204%

Almonds have 198.1686749 g of Fat per 14 ounces, which is 204% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat15 g

47%

Almonds have 15.08987186 g of Saturated Fat per 14 ounces, which is 47% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.012 g

0.74%

Almonds have 0.01190679 g of Omega 3 per 14 ounces, which is 0.74% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 649 g

288%

Almonds have 48.91309332 g of Omega 6 per 14 ounces, which is 288% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Almonds have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate85.5 g

65.8%

Almonds have 85.5304415 g of Carbohydrate per 14 ounces, which is 65.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars17.3 g

24%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Almonds have 17.2648455 g of Sugars per 14 ounces, which is 24% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.44 g

0.6%

≤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 0.4365823 g of Fructose per 14 ounces, which is 0.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.67 g

Almonds have 0.6747181 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose15.7 g

Almonds have 15.6772735 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber49.6 g

131%

Almonds have 49.611625 g of Fiber per 14 ounces, which is 131% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein84 g

150%

Almonds have 83.9428695 g of Protein per 14 ounces, which is 150% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Almonds

Vitamin A0 μg

RAE, retinol activity equivalents

Almonds have 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.81 mg

68%

Thiamine

Almonds have 0.81363065 mg of Vitamin B1 per 14 ounces, which is 68% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B24.5 mg

347%

Riboflavin

Almonds have 4.51664234 mg of Vitamin B2 per 14 ounces, which is 347% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B314.4 mg

89.7%

Niacin, nicotinic acid, niacinamide

Almonds have 14.35958874 mg of Vitamin B3 per 14 ounces, which is 89.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.87 mg

37.4%

Pantothenic acid

Almonds have 1.86936603 mg of Vitamin B5 per 14 ounces, which is 37.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.54 mg

42%

Pyridoxine

Almonds have 0.54374341 mg of Vitamin B6 per 14 ounces, which is 42% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7226 μg

754%

Biotin

Almonds have 226.22901 μg of Vitamin B7 per 14 ounces, which is 754% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B9175 μg

43.7%

Folates and Folic Acid

Almonds have 174.63292 μg of Vitamin B9 per 14 ounces, which is 43.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Almonds have 0 μg of Vitamin B12 per 14 ounces, 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

Ascorbic acid

Almonds have 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Almonds have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E102 mg

678%

Tocopherols and Tocotrienols

Almonds have 101.7236759 mg of Vitamin E per 14 ounces, which is 678% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0 μg

Phytomenadione or phylloquinone

Almonds have 0 μg of Vitamin K per 14 ounces, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Almonds

Calcium1068 mg

107%

Almonds have 1067.64217 mg of Calcium per 14 ounces, which is 107% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper4.1 mg

455%

Almonds have 4.09196683 mg of Copper per 14 ounces, which is 455% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron14.7 mg

184%

Almonds have 14.7247303 mg of Iron per 14 ounces, which is 184% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1072 mg

255%

Almonds have 1071.6111 mg of Magnesium per 14 ounces, which is 255% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese8.65 mg

376%

Almonds have 8.64829847 mg of Manganese per 14 ounces, which is 376% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum180 μg

400%

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

Almonds have 179.792529 μg of Molybdenum per 14 ounces, which is 400% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus1909 mg

273%

Almonds have 1909.05533 mg of Phosphorus per 14 ounces, which is 273% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2909 mg

85.6%

Almonds have 2909.22569 mg of Potassium per 14 ounces, which is 85.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium16.3 μg

29.6%

Almonds have 16.272613 μg of Selenium per 14 ounces, which is 29.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.97 mg

0.26%

Almonds have 3.96893 mg of Sodium per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc12.4 mg

113%

Almonds have 12.3830616 mg of Zinc per 14 ounces, which is 113% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water17.5 g

0.47%

Almonds have 17.5029813 g of Water per 14 ounces, which is 0.47% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Almonds:

14 ounces of Almonds has outstanding amounts of Vitamin B2, Vitamin B3, Vitamin B7 and Vitamin E.
It is an excellent source of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.

Minerals in 14 ounces of Almonds:

14 ounces of Almonds has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Molybdenum, Phosphorus, Potassium and Zinc.
It is an excellent source of Selenium.
It has no Sodium.

Macronutrients in 14 ounces of Almonds:

14 ounces of Almonds has outstanding amounts of Fat, Omega 6, Fiber and Protein.
It is an excellent source of Saturated Fat, Carbohydrate and Sugars.
While 14 ounces of product has trace amounts of Omega 3, it has no Fructose, Glucose and Sucrose.

Compare Almonds with:

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Food Info

Nutrients in 14 ounces of Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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