Comparing Nutrients in 100 calories Almonds VS Snacks, popcorn, air-popped (Unsalted)

Weight per 100 calories

• Almonds: 17.3g
• Snacks, popcorn, air-popped (Unsalted): 26g

Almonds have 1.5 times more energy per 100g than Snacks, popcorn, air-popped (Unsalted). It has very high energy density when compared to other foods. Snacks, popcorn, air-popped (Unsalted) having high energy density.

Which food has more nutrients per 100 calories - Almonds or Snacks, popcorn, air-popped (Unsalted)?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%

Macro Nutrients

	Almonds	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	0.98% 0.016g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.026% 0.019g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	5.7% 2.16g	10.4% 3.95g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.029% 0.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	4.43% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	4.93% 0.064mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	1.5% 6.02μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.5% 4.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	0.26% 2.6mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	12.2% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8% 0.64mg	8.7% 0.7mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	8.17% 34.3mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	10.7% 0.25mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	11.2% 78.5mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	2.3% 78.8mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	0.07% 1.05mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.029% 1.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Snacks, popcorn, air-popped (Unsalted):

• Almonds have 2.7 times more Vitamin B2, 1.2 times more Vitamin B3 and 1.3 times more Vitamin B9 than Snacks, popcorn, air-popped (Unsalted).
• While Snacks, popcorn, air-popped (Unsalted) contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B5 and 2.7 times more Vitamin B6 than Almonds.
• Both Almonds as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Snacks, popcorn, air-popped (Unsalted):

• Almonds have 17.7 times more Calcium, 1.6 times more Copper, 1.4 times more Magnesium, 1.5 times more Manganese and 1.6 times more Potassium than Snacks, popcorn, air-popped (Unsalted).
• While Snacks, popcorn, air-popped (Unsalted) contain 3.7 times more Selenium and 1.7 times more Zinc than Almonds.
• Both Almonds and Snacks, popcorn, air-popped (Unsalted) have similar amounts of Iron and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Almonds have 7.8 times more Fat, 4.4 times more Saturated Fat and 4.4 times more Omega 6 than Snacks, popcorn, air-popped (Unsalted).
• While Snacks, popcorn, air-popped (Unsalted) contain 5.5 times more Carbohydrate and 1.8 times more Fiber than Almonds.
• Both Almonds and Snacks, popcorn, air-popped (Unsalted) have similar amounts of Energy and Protein per 100 kcal.
• Both Almonds as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.