Nutrients in 300 calories of Almonds

Nuts, almonds (Prunus dulcis).

Weight per 300 Calories

Almonds

51.8g

Almonds has very high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

14%

72%

14%

300 kcal ▼

Macro Nutrients

Almonds

Energy300 kcal

10.3%

Almonds have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat26 g

26.7%

Almonds have 25.870466321244 g of Fat per 300 calories, which is 26.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.97 g

6.16%

Almonds have 1.9699481865285 g of Saturated Fat per 300 calories, which is 6.16% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.002 g

0.097%

Almonds have 0.0015544041450777 g of Omega 3 per 300 calories, which is 0.097% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 66.4 g

37.6%

Almonds have 6.3854922279793 g of Omega 6 per 300 calories, which is 37.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Almonds have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate11 g

8.6%

Almonds have 11.165803108808 g of Carbohydrate per 300 calories, which is 8.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.25 g

3.1%

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

Almonds have 2.2538860103627 g of Sugars per 300 calories, which is 3.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.057 g

0.079%

≤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 0.05699481865285 g of Fructose per 300 calories, which is 0.079% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.088 g

Almonds have 0.088082901554404 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.05 g

Almonds have 2.0466321243523 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber6.48 g

17%

Almonds have 6.4766839378238 g of Fiber per 300 calories, which is 17% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11 g

19.6%

Almonds have 10.958549222798 g of Protein per 300 calories, which is 19.6% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg

8.85%

Thiamine

Almonds have 0.10621761658031 mg of Vitamin B1 per 300 calories, which is 8.85% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.59 mg

45.4%

Riboflavin

Almonds have 0.58963730569948 mg of Vitamin B2 per 300 calories, which is 45.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.87 mg

11.7%

Niacin, nicotinic acid, niacinamide

Almonds have 1.8746113989637 mg of Vitamin B3 per 300 calories, which is 11.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.24 mg

4.9%

Pantothenic acid

Almonds have 0.2440414507772 mg of Vitamin B5 per 300 calories, which is 4.9% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.071 mg

5.46%

Pyridoxine

Almonds have 0.070984455958549 mg of Vitamin B6 per 300 calories, which is 5.46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B729.5 μg

98%

Biotin

Almonds have 29.533678756477 μg of Vitamin B7 per 300 calories, which is 98% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B922.8 μg

5.7%

Folates and Folic Acid

Almonds have 22.79792746114 μg of Vitamin B9 per 300 calories, which is 5.7% 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 300 calories, 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 300 calories, 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E13.3 mg

88.5%

Tocopherols and Tocotrienols

Almonds have 13.279792746114 mg of Vitamin E per 300 calories, which is 88.5% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Almonds

Calcium139 mg

14%

Almonds have 139.37823834197 mg of Calcium per 300 calories, which is 14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.53 mg

59.4%

Almonds have 0.53419689119171 mg of Copper per 300 calories, which is 59.4% 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

Iron1.92 mg

24%

Almonds have 1.9222797927461 mg of Iron per 300 calories, which is 24% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium140 mg

33.3%

Almonds have 139.89637305699 mg of Magnesium per 300 calories, which is 33.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.13 mg

49%

Almonds have 1.1290155440415 mg of Manganese per 300 calories, which is 49% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum23.5 μg

52%

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

Almonds have 23.471502590674 μg of Molybdenum per 300 calories, which is 52% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus249 mg

35.6%

Almonds have 249.22279792746 mg of Phosphorus per 300 calories, which is 35.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium380 mg

11%

Almonds have 379.79274611399 mg of Potassium per 300 calories, which is 11% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.12 μg

3.86%

Almonds have 2.1243523316062 μg of Selenium per 300 calories, which is 3.86% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium0.52 mg

0.035%

Almonds have 0.51813471502591 mg of Sodium per 300 calories, which is 0.035% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.6 mg

14.7%

Almonds have 1.6165803108808 mg of Zinc per 300 calories, which is 14.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2.3 g

0.062%

Almonds have 2.2849740932642 g of Water per 300 calories, which is 0.062% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Almonds:

300 calories of Almonds has outstanding amounts of Vitamin B7 and Vitamin E.
It is an excellent source of Vitamin B2.
It also has a good amount of Vitamin B1 and Vitamin B3.
This nut has some Vitamin B5, Vitamin B6 and Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.

Minerals in 300 calories of Almonds:

300 calories of Almonds is an excellent source of Copper, Iron, Magnesium, Manganese, Molybdenum and Phosphorus.
It has a good amount of Calcium, Potassium and Zinc.
It also has some Selenium.
It has no Sodium.

Macronutrients in 300 calories of Almonds:

300 calories of Almonds is an excellent source of Fat and Omega 6.
It has a good amount of Carbohydrate, Fiber and Protein.
It also has some Saturated Fat and Sugars.
It has no Omega 3, Fructose, Glucose and Sucrose.

Compare Almonds with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Almonds

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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