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Nutrients in 100 grams of Almonds

Nuts, almonds (Prunus dulcis).

Macros Ratio

Protein Fat Carbs
14%
72%
14%
100 g ▼

Macro Nutrients

Almonds
Energy579 kcal
20%
Almonds have 579 kcal of Energy per 100 grams, which is 20% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat50 g
51.5%
Almonds have 49.93 g of Fat per 100 grams, which is 51.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein21 g
37.8%
Almonds have 21.15 g of Protein per 100 grams, which is 37.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate21.6 g
16.6%
Almonds have 21.55 g of Carbohydrate per 100 grams, which is 16.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars4.35 g
6%
Almonds have 4.35 g of Sugars per 100 grams, which is 6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber12.5 g
33%
Almonds have 12.5 g of Fiber per 100 grams, which is 33% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Cholesterol0 mg
0%
Almonds have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Saturated Fat3.8 g
12%
Almonds have 3.802 g of Saturated Fat per 100 grams, which is 12% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.003 g
0.19%
Almonds have 0.003 g of Omega 3 per 100 grams, which is 0.19% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 612.3 g
72.5%
Almonds have 12.324 g of Omega 6 per 100 grams, which is 72.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water4.4 g
0.12%
Almonds have 4.41 g of Water per 100 grams, which is 0.12% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Almonds
Vitamin A0 μg
0%
Almonds have 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.21 mg
17%
Almonds have 0.205 mg of Thiamine per 100 grams, which is 17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B21.14 mg
87.5%
Almonds have 1.138 mg of Vitamin B2 per 100 grams, which is 87.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B33.6 mg
22.6%
Almonds have 3.618 mg of Vitamin B3 per 100 grams, which is 22.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.14 mg
10.5%
Almonds have 0.137 mg of Vitamin B6 per 100 grams, which is 10.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Almonds have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C0 mg
0%
Almonds have 0 mg of Vitamin C per 100 grams, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Almonds have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E25.6 mg
171%
Almonds have 25.63 mg of Vitamin E per 100 grams, which is 171% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0 μg
0%
Almonds have 0 μg of Vitamin K per 100 grams, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Folate44 μg
11%
Almonds have 44 μg of Folate per 100 grams, which is 11% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Almonds
Calcium269 mg
27%
Almonds have 269 mg of Calcium per 100 grams, which is 27% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.03 mg
115%
Almonds have 1.031 mg of Copper per 100 grams, which is 115% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron3.7 mg
46.4%
Almonds have 3.71 mg of Iron per 100 grams, which is 46.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium270 mg
64.3%
Almonds have 270 mg of Magnesium per 100 grams, which is 64.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.18 mg
95%
Almonds have 2.179 mg of Manganese per 100 grams, which is 95% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus481 mg
68.7%
Almonds have 481 mg of Phosphorus per 100 grams, which is 68.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium733 mg
21.6%
Almonds have 733 mg of Potassium per 100 grams, which is 21.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.1 μg
7.45%
Almonds have 4.1 μg of Selenium per 100 grams, which is 7.45% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1 mg
0.067%
Almonds have 1 mg of Sodium per 100 grams, which is 0.067% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.12 mg
28.4%
Almonds have 3.12 mg of Zinc per 100 grams, which is 28.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 100 grams of Almonds:
100 grams of Almonds has outstanding amounts of Vitamin B2 and Vitamin E.
It is an excellent source of Vitamin B3. It also has a good amount of Thiamine, Vitamin B6 and Folate. It has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.
Minerals in 100 grams of Almonds:
100 grams of Almonds has outstanding amounts of Copper and Manganese.
It is an excellent source of Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc. It also has a good amount of Selenium. It has no Sodium.
Macronutrients in 100 grams of Almonds:
100 grams of Almonds is an excellent source of Fat, Protein, Fiber and Omega 6. It has a good amount of Carbohydrate and Saturated Fat. It also has some Sugars. It has no Omega 3.



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