Nutrients in 500 calories of Almonds

Nuts, almonds (Prunus dulcis).

Weight per 500 Calories

Almonds

86.4g

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

Macros Ratio

Protein Fat Carbs

14%

72%

14%

500 kcal ▼

Macro Nutrients

Almonds

Energy500 kcal

17.2%

Almonds have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat43 g

44.5%

Almonds have 43.117443868739 g of Fat per 500 calories, which is 44.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat3.3 g

10.3%

Almonds have 3.2832469775475 g of Saturated Fat per 500 calories, which is 10.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.003 g

0.16%

Almonds have 0.0025906735751295 g of Omega 3 per 500 calories, which is 0.16% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 610.6 g

62.6%

Almonds have 10.642487046632 g of Omega 6 per 500 calories, which is 62.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Almonds have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate18.6 g

14.3%

Almonds have 18.609671848014 g of Carbohydrate per 500 calories, which is 14.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.76 g

5.2%

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

Almonds have 3.7564766839378 g of Sugars per 500 calories, which is 5.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.095 g

0.13%

≤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 0.094991364421416 g of Fructose per 500 calories, which is 0.13% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.15 g

Almonds have 0.14680483592401 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose3.4 g

Almonds have 3.4110535405872 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber10.8 g

28.4%

Almonds have 10.794473229706 g of Fiber per 500 calories, which is 28.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein18.3 g

32.6%

Almonds have 18.264248704663 g of Protein per 500 calories, which is 32.6% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.18 mg

14.8%

Thiamine

Almonds have 0.17702936096718 mg of Vitamin B1 per 500 calories, which is 14.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.98 mg

75.6%

Riboflavin

Almonds have 0.98272884283247 mg of Vitamin B2 per 500 calories, which is 75.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.12 mg

19.5%

Niacin, nicotinic acid, niacinamide

Almonds have 3.1243523316062 mg of Vitamin B3 per 500 calories, which is 19.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.41 mg

8.13%

Pantothenic acid

Almonds have 0.40673575129534 mg of Vitamin B5 per 500 calories, which is 8.13% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.12 mg

9.1%

Pyridoxine

Almonds have 0.11830742659758 mg of Vitamin B6 per 500 calories, which is 9.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B749.2 μg

164%

Biotin

Almonds have 49.222797927461 μg of Vitamin B7 per 500 calories, which is 164% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B938 μg

9.5%

Folates and Folic Acid

Almonds have 37.996545768566 μg of Vitamin B9 per 500 calories, which is 9.5% 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 500 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 500 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E22 mg

148%

Tocopherols and Tocotrienols

Almonds have 22.13298791019 mg of Vitamin E per 500 calories, which is 148% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Almonds

Calcium232 mg

23.2%

Almonds have 232.29706390328 mg of Calcium per 500 calories, which is 23.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.89 mg

99%

Almonds have 0.89032815198618 mg of Copper per 500 calories, which is 99% 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

Iron3.2 mg

40%

Almonds have 3.2037996545769 mg of Iron per 500 calories, which is 40% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium233 mg

55.5%

Almonds have 233.16062176166 mg of Magnesium per 500 calories, which is 55.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.9 mg

82%

Almonds have 1.8816925734024 mg of Manganese per 500 calories, which is 82% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum39 μg

87%

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

Almonds have 39.119170984456 μg of Molybdenum per 500 calories, which is 87% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus415 mg

59.3%

Almonds have 415.3713298791 mg of Phosphorus per 500 calories, which is 59.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium633 mg

18.6%

Almonds have 632.98791018998 mg of Potassium per 500 calories, which is 18.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.54 μg

6.44%

Almonds have 3.5405872193437 μg of Selenium per 500 calories, which is 6.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium0.86 mg

0.058%

Almonds have 0.86355785837651 mg of Sodium per 500 calories, which is 0.058% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.7 mg

24.5%

Almonds have 2.6943005181347 mg of Zinc per 500 calories, which is 24.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3.8 g

0.1%

Almonds have 3.8082901554404 g of Water per 500 calories, which is 0.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Almonds:

500 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, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.

Minerals in 500 calories of Almonds:

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

Macronutrients in 500 calories of Almonds:

500 calories of Almonds is an excellent source of Fat, Omega 6, Fiber and Protein.
It has a good amount of Saturated Fat and Carbohydrate.
It also has some 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 500 calories of Almonds

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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