Nuts, almonds

Per 100g · Nut and Seed Products · USDA SR Legacy

579

Calories

21.1g

Protein

21.5g

Carbs

49.9g

Fat

Macro Distribution (kcal)

Protein 14%
Carbs 14%
Fat 72%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 579 kcal —
Macronutrients
Water 4.41 g —
Protein 21.1 g
42% (High)
Total lipid (fat) 49.9 g
64% (High)
Carbohydrate, by difference 21.5 g
8% (Low)
Fiber, total dietary 12.5 g
45% (High)
Fats & Fatty Acids
Fatty acids, total saturated 3.80 g
19% (Moderate)
Fatty acids, total monounsaturated 31.6 g —
Fatty acids, total trans 0.015 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 0 mg
0% (Low)
Thiamin (Vitamin B1) 0.205 mg
17% (Moderate)
Riboflavin (Vitamin B2) 1.14 mg
88% (High)
Niacin (Vitamin B3) 3.62 mg
23% (High)
Pantothenic acid (Vitamin B5) 0.471 mg
9% (Low)
Vitamin B-6 — Pyridoxine 0.137 mg
8% (Low)
Biotin (Vitamin B7) 44.0 ug
11% (Moderate)
Folate, total (Vitamin B9) 0 ug —
Choline, total 52.1 mg
9% (Low)
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 0 ug
0% (Low)
Carotene, beta 1.00 ug —
Carotene, alpha 0 ug —
Vitamin E (alpha-tocopherol) 25.6 mg
171% (High)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 269.0 mg
21% (High)
Iron, Fe 3.71 mg
21% (High)
Magnesium, Mg 270.0 mg
64% (High)
Phosphorus, P 481.0 mg
38% (High)
Potassium, K 733.0 mg
16% (Moderate)
Sodium, Na 1.00 mg
0% (Low)
Zinc, Zn 3.12 mg
28% (High)
Copper, Cu 1.03 mg
115% (High)
Manganese, Mn 2.18 mg
95% (High)
Selenium, Se 4.10 ug
7% (Low)
Other
Energy 2423.0 kj —
Ash 2.97 g —
Total Sugars 4.35 g —
Sucrose 3.95 g —
Glucose 0.170 g —
Fructose 0.110 g —
Lactose 0 g —
Maltose 0.040 g —
Galactose 0.070 g —
Starch 0.720 g —
Folic acid (Vitamin B9 — synthetic) 44.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 44.0 ug —
Betaine 0.500 mg —
Vitamin B-12, added 0 ug —
Retinol 0 ug —
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 2.00 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 1.00 ug —
Vitamin E, added 0 mg —
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0.230 mg —
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0.640 mg —
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0.070 mg —
Vitamin D (D2 + D3 — total) 0 IU —
Vitamin K1 — Phylloquinone 0 ug —
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug —
SFA 4:0 (Butyric acid) 0 g —
SFA 6:0 (Caproic acid) 0 g —
SFA 8:0 (Caprylic acid) 0 g —
SFA 10:0 (Capric acid) 0 g —
SFA 12:0 (Lauric acid) 0 g —
SFA 13:0 (Tridecanoic acid) 0 g —
SFA 14:0 (Myristic acid) 0.003 g —
SFA 15:0 (Pentadecanoic acid) 0 g —
SFA 16:0 (Palmitic acid) 3.08 g —
SFA 17:0 (Margaric acid) 0.004 g —
SFA 18:0 (Stearic acid) 0.704 g —
SFA 20:0 (Arachidic acid) 0.007 g —
SFA 22:0 (Behenic acid) 0.001 g —
SFA 24:0 (Lignoceric acid) 0 g —
MUFA 14:1 (Myristoleic acid) 0 g —
MUFA 15:1 (Pentadecenoic acid) 0 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.239 g —
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) 0.227 g —
MUFA 17:1 (Heptadecenoic acid) 0.013 g —
MUFA 18:1 (Omega-9, Oleic acid family) 31.3 g —
MUFA 18:1 c (Omega-9, Oleic acid — cis) 31.3 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.005 g —
MUFA 22:1 (Omega-9, Erucic acid family) 0 g —
MUFA 24:1 c (Omega-9, Nervonic acid — cis) 0 g —
Fatty acids, total polyunsaturated 12.3 g —
PUFA 18:2 (Omega-6, Linoleic acid) 12.3 g —
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) 12.3 g —
PUFA 18:2 CLAs 0.002 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.003 g —
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) 0.003 g —
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) 0 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g —
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) 0.002 g —
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) 0 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g —
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g —
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g —
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g —
Fatty acids, total trans-monoenoic 0.012 g —
TFA 16:1 t 0.012 g —
TFA 18:1 t 0 g —
TFA 18:2 t not further defined 0.003 g —
Fatty acids, total trans-polyenoic 0.003 g —
Stigmasterol 4.00 mg —
Campesterol 5.00 mg —
Beta-sitosterol 130.0 mg —
Tryptophan (EAA) 0.211 g —
Threonine (EAA) 0.601 g —
Isoleucine (EAA, BCAA) 0.751 g —
Leucine (EAA, BCAA) 1.47 g —
Lysine (EAA) 0.568 g —
Methionine (EAA) 0.157 g —
Cystine (conditionally essential) 0.215 g —
Phenylalanine (EAA) 1.13 g —
Tyrosine (conditionally essential) 0.450 g —
Valine (EAA, BCAA) 0.855 g —
Arginine (conditionally essential) 2.46 g —
Histidine (EAA) 0.539 g —
Alanine 0.999 g —
Aspartic acid 2.64 g —
Glutamic acid 6.21 g —
Glycine (conditionally essential) 1.43 g —
Proline (conditionally essential) 0.969 g —
Serine 0.912 g —
Alcohol, ethyl 0 g —
Caffeine 0 mg —
Theobromine 0 mg —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Nuts, almonds is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) Vitamin A (0% DV) Selenium (7% DV) B-Complex (17% DV)

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