Almonds contain vitamins, minerals, protein, and fiber, and so they may offer a number of health benefits. Just a handful of almonds — approximately 1 ounce — contains one-eighth of a person’s daily protein needs.

Almonds are the edible seeds. It boasts an impressive nutrient profile.

 A 1-ounce (28-gram) serving of almonds contains

• Fiber 3.5 grams
• Protein 6 grams
• Fat 14 grams (9 of which are monounsaturated)
• Vitamin E 37% of the RDI
• Manganese 32% of the RDI
• Magnesium 20% of the RDI
• They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.