Nutrients in 7 ounces of Almonds

Nuts, almonds (Prunus dulcis).

Macros Ratio

Protein Fat Carbs

14%

72%

14%

7 oz ▼

Macro Nutrients

Almonds

Energy1149 kcal

39.6%

Almonds have 1149.005235 kcal of Energy per 7 ounces, which is 39.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat99 g

102%

Almonds have 99.08433745 g of Fat per 7 ounces, which is 102% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat7.54 g

23.6%

Almonds have 7.54493593 g of Saturated Fat per 7 ounces, which is 23.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.006 g

0.37%

Almonds have 0.005953395 g of Omega 3 per 7 ounces, which is 0.37% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 624.5 g

144%

Almonds have 24.45654666 g of Omega 6 per 7 ounces, which is 144% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Almonds have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate42.8 g

33%

Almonds have 42.76522075 g of Carbohydrate per 7 ounces, which is 33% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars8.63 g

12%

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

Almonds have 8.63242275 g of Sugars per 7 ounces, which is 12% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.22 g

0.3%

≤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 0.21829115 g of Fructose per 7 ounces, which is 0.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.34 g

Almonds have 0.33735905 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose7.84 g

Almonds have 7.83863675 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber25 g

65.3%

Almonds have 24.8058125 g of Fiber per 7 ounces, which is 65.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein42 g

75%

Almonds have 41.97143475 g of Protein per 7 ounces, which is 75% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.41 mg

34%

Thiamine

Almonds have 0.406815325 mg of Vitamin B1 per 7 ounces, which is 34% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.26 mg

174%

Riboflavin

Almonds have 2.25832117 mg of Vitamin B2 per 7 ounces, which is 174% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.18 mg

45%

Niacin, nicotinic acid, niacinamide

Almonds have 7.17979437 mg of Vitamin B3 per 7 ounces, which is 45% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.93 mg

18.7%

Pantothenic acid

Almonds have 0.934683015 mg of Vitamin B5 per 7 ounces, which is 18.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.27 mg

21%

Pyridoxine

Almonds have 0.271871705 mg of Vitamin B6 per 7 ounces, which is 21% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7113 μg

377%

Biotin

Almonds have 113.114505 μg of Vitamin B7 per 7 ounces, which is 377% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B987.3 μg

22%

Folates and Folic Acid

Almonds have 87.31646 μg of Vitamin B9 per 7 ounces, which is 22% 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 7 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 7 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E51 mg

339%

Tocopherols and Tocotrienols

Almonds have 50.86183795 mg of Vitamin E per 7 ounces, which is 339% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Almonds

Calcium534 mg

53.4%

Almonds have 533.821085 mg of Calcium per 7 ounces, which is 53.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.05 mg

227%

Almonds have 2.045983415 mg of Copper per 7 ounces, which is 227% 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

Iron7.36 mg

92%

Almonds have 7.36236515 mg of Iron per 7 ounces, which is 92% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium536 mg

128%

Almonds have 535.80555 mg of Magnesium per 7 ounces, which is 128% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.32 mg

188%

Almonds have 4.324149235 mg of Manganese per 7 ounces, which is 188% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum90 μg

200%

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

Almonds have 89.8962645 μg of Molybdenum per 7 ounces, which is 200% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus955 mg

136%

Almonds have 954.527665 mg of Phosphorus per 7 ounces, which is 136% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1455 mg

42.8%

Almonds have 1454.612845 mg of Potassium per 7 ounces, which is 42.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium8.14 μg

14.8%

Almonds have 8.1363065 μg of Selenium per 7 ounces, which is 14.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2 mg

0.13%

Almonds have 1.984465 mg of Sodium per 7 ounces, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.2 mg

56.3%

Almonds have 6.1915308 mg of Zinc per 7 ounces, which is 56.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water8.75 g

0.24%

Almonds have 8.75149065 g of Water per 7 ounces, which is 0.24% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Almonds:

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

Minerals in 7 ounces of Almonds:

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

Macronutrients in 7 ounces of Almonds:

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

Compare Almonds with:

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Food Info

Nutrients in 7 ounces of Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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