Nutrients in 1 kilogram of Almonds

Nuts, almonds (Prunus dulcis).

Macros Ratio

Protein Fat Carbs

14%

72%

14%

1 kg ▼

Macro Nutrients

Almonds

Energy5790 kcal

200%

Almonds have 5790 kcal of Energy per 1 kilogram, which is 200% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat499 g

515%

Almonds have 499.3 g of Fat per 1 kilogram, which is 515% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat38 g

119%

Almonds have 38.02 g of Saturated Fat per 1 kilogram, which is 119% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.03 g

1.88%

Almonds have 0.03 g of Omega 3 per 1 kilogram, which is 1.88% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 6123 g

725%

Almonds have 123.24 g of Omega 6 per 1 kilogram, which is 725% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Almonds have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate216 g

166%

Almonds have 215.5 g of Carbohydrate per 1 kilogram, which is 166% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars43.5 g

60%

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

Almonds have 43.5 g of Sugars per 1 kilogram, which is 60% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.1 g

1.5%

≤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 1.1 g of Fructose per 1 kilogram, which is 1.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.7 g

Almonds have 1.7 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose39.5 g

Almonds have 39.5 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber125 g

329%

Almonds have 125 g of Fiber per 1 kilogram, which is 329% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein212 g

378%

Almonds have 211.5 g of Protein per 1 kilogram, which is 378% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12.05 mg

171%

Thiamine

Almonds have 2.05 mg of Vitamin B1 per 1 kilogram, which is 171% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B211.4 mg

875%

Riboflavin

Almonds have 11.38 mg of Vitamin B2 per 1 kilogram, which is 875% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B336 mg

226%

Niacin, nicotinic acid, niacinamide

Almonds have 36.18 mg of Vitamin B3 per 1 kilogram, which is 226% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.7 mg

94%

Pantothenic acid

Almonds have 4.71 mg of Vitamin B5 per 1 kilogram, which is 94% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.37 mg

105%

Pyridoxine

Almonds have 1.37 mg of Vitamin B6 per 1 kilogram, which is 105% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7570 μg

1900%

Biotin

Almonds have 570 μg of Vitamin B7 per 1 kilogram, which is 1900% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B9440 μg

110%

Folates and Folic Acid

Almonds have 440 μg of Vitamin B9 per 1 kilogram, which is 110% 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 1 kilogram, 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 1 kilogram, 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E256 mg

1709%

Tocopherols and Tocotrienols

Almonds have 256.3 mg of Vitamin E per 1 kilogram, which is 1709% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Almonds

Calcium2690 mg

269%

Almonds have 2690 mg of Calcium per 1 kilogram, which is 269% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper10.3 mg

1146%

Almonds have 10.31 mg of Copper per 1 kilogram, which is 1146% 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

Iron37 mg

464%

Almonds have 37.1 mg of Iron per 1 kilogram, which is 464% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium2700 mg

643%

Almonds have 2700 mg of Magnesium per 1 kilogram, which is 643% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese21.8 mg

947%

Almonds have 21.79 mg of Manganese per 1 kilogram, which is 947% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum453 μg

1007%

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

Almonds have 453 μg of Molybdenum per 1 kilogram, which is 1007% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus4810 mg

687%

Almonds have 4810 mg of Phosphorus per 1 kilogram, which is 687% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium7330 mg

216%

Almonds have 7330 mg of Potassium per 1 kilogram, which is 216% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium41 μg

74.5%

Almonds have 41 μg of Selenium per 1 kilogram, which is 74.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium10 mg

0.67%

Almonds have 10 mg of Sodium per 1 kilogram, which is 0.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc31 mg

284%

Almonds have 31.2 mg of Zinc per 1 kilogram, which is 284% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water44 g

1.2%

Almonds have 44.1 g of Water per 1 kilogram, which is 1.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Almonds:

1 kilogram of Almonds has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin B9 and Vitamin E.
It has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.

Minerals in 1 kilogram of Almonds:

1 kilogram 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 1 kilogram of Almonds:

1 kilogram of Almonds has outstanding amounts of Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein.
It is an excellent source of Sugars.
While 1 kilogram of product has trace amounts of Omega 3 and Fructose, it has no Glucose and Sucrose.

Compare Almonds with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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