Almonds

💰 Good value: almonds offer a strong amount of nutrients for their price, making them a solid option despite being relatively expensive per weight.

👨‍🔬 Rich in vitamin E, biotin (B7), copper, and manganese. Also provide high amounts of B2, phosphorus, and magnesium, along with moderate levels of B3, calcium, potassium, iron, and zinc.

Overall, the micronutrient content is very high.

🥗 High in calories (579 kcal) with a moderate vitamins-to-calories ratio — nutrient-dense, but also very energy-dense.

💡 A nutrient-rich option, but best consumed in moderation due to high calorie content.

Works well as a dense snack or addition to meals.

Compare with other foods to find the best balance of nutrients, calories, and value.