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Nutrients in 5 ounces of Almonds

Nuts, almonds (Prunus dulcis).

Macros Ratio

Protein Fat Carbs
14%
72%
14%
5 oz ▼

Macro Nutrients

Almonds
Energy821 kcal
28.3%
Almonds have 820.718025 kcal of Energy per 5 ounces, which is 28.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat70.8 g
73%
Almonds have 70.77452675 g of Fat per 5 ounces, which is 73% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat5.4 g
17%
Almonds have 5.38923995 g of Saturated Fat per 5 ounces, which is 17% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.004 g
0.27%
Almonds have 0.004252425 g of Omega 3 per 5 ounces, which is 0.27% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 617.5 g
103%
Almonds have 17.4689619 g of Omega 6 per 5 ounces, which is 103% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Almonds have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate30.5 g
23.5%
Almonds have 30.54658625 g of Carbohydrate per 5 ounces, which is 23.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars6.17 g
8.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Almonds have 6.16601625 g of Sugars per 5 ounces, which is 8.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.16 g
0.22%
≤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 0.15592225 g of Fructose per 5 ounces, which is 0.22% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.24 g
%
Almonds have 0.24097075 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose5.6 g
%
Almonds have 5.59902625 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber17.7 g
46.6%
Almonds have 17.7184375 g of Fiber per 5 ounces, which is 46.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein30 g
53.5%
Almonds have 29.97959625 g of Protein per 5 ounces, which is 53.5% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.29 mg
24.2%
Thiamine
Almonds have 0.290582375 mg of Vitamin B1 per 5 ounces, which is 24.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.6 mg
124%
Riboflavin
Almonds have 1.61308655 mg of Vitamin B2 per 5 ounces, which is 124% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.13 mg
32%
Niacin, nicotinic acid, niacinamide
Almonds have 5.12842455 mg of Vitamin B3 per 5 ounces, which is 32% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.67 mg
13.4%
Pantothenic acid
Almonds have 0.667630725 mg of Vitamin B5 per 5 ounces, which is 13.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.19 mg
15%
Pyridoxine
Almonds have 0.194194075 mg of Vitamin B6 per 5 ounces, which is 15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B780.8 μg
269%
Biotin
Almonds have 80.796075 μg of Vitamin B7 per 5 ounces, which is 269% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B962.4 μg
15.6%
Folates and Folic Acid
Almonds have 62.3689 μg of Vitamin B9 per 5 ounces, which is 15.6% 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 5 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
0%
Ascorbic acid
Almonds have 0 mg of Vitamin C per 5 ounces, 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E36.3 mg
242%
Tocopherols and Tocotrienols
Almonds have 36.32988425 mg of Vitamin E per 5 ounces, which is 242% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Almonds
Calcium381 mg
38%
Almonds have 381.300775 mg of Calcium per 5 ounces, which is 38% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.46 mg
162%
Almonds have 1.461416725 mg of Copper per 5 ounces, which is 162% 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
Iron5.26 mg
65.7%
Almonds have 5.25883225 mg of Iron per 5 ounces, which is 65.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium383 mg
91%
Almonds have 382.71825 mg of Magnesium per 5 ounces, which is 91% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3.1 mg
134%
Almonds have 3.088678025 mg of Manganese per 5 ounces, which is 134% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum64.2 μg
143%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Almonds have 64.2116175 μg of Molybdenum per 5 ounces, which is 143% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years
Phosphorus682 mg
97%
Almonds have 681.805475 mg of Phosphorus per 5 ounces, which is 97% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1039 mg
30.6%
Almonds have 1039.009175 mg of Potassium per 5 ounces, which is 30.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium5.8 μg
10.6%
Almonds have 5.8116475 μg of Selenium per 5 ounces, which is 10.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1.4 mg
0.094%
Almonds have 1.417475 mg of Sodium per 5 ounces, which is 0.094% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.42 mg
40.2%
Almonds have 4.422522 mg of Zinc per 5 ounces, which is 40.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water6.25 g
0.17%
Almonds have 6.25106475 g of Water per 5 ounces, which is 0.17% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Almonds:
Minerals in 5 ounces of Almonds:
Macronutrients in 5 ounces of Almonds:



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