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

Weight per 100 calories

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

Almonds have 1.5 times more energy per unit of mass than Snacks, popcorn, air-popped, which is very high in comparison to other foods. Snacks, popcorn, air-popped having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, popcorn, air-popped	Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	8.9% 8.62g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0.032% 0.001g	1.6g per day for Men 19-50 years
Omega 6	3.44% 0.58g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	2.86% 3.72g	130g per day for Men 19-50 years
Sugars	0.31% 0.22g	1.04% 0.75g	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	0.025% 0.018g	0.026% 0.019g	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	% 0.018g	% 0.029g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 0.68g	g per day for Men 19-50 years
Fiber	9.86% 3.75g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	5.97% 3.34g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Almonds	Recommended Dietary Allowance
Vitamin A	0.29% 2.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.65% 0.021mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.64% 0.13mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.12% 0.041mg	1.82% 0.024mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33% 9.84μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2% 8μg	1.9% 7.6μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.5% 0.075mg	29.5% 4.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.26% 0.31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Almonds	Recommended Dietary Allowance
Calcium	0.18% 1.8mg	4.65% 46.5mg	1000mg per day for Men 19-50 years
Copper	7.52% 0.068mg	19.8% 0.18mg	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	10.3% 0.82mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	8.86% 37.2mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	16.4% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	17.4% 7.82μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.2% 93mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	2.5% 85mg	3.72% 127mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.07mg	0.012% 0.17mg	1500mg per day for Men 19-50 years
Zinc	7.24% 0.8mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.023% 0.86g	0.021% 0.76g	3700g per day for Men 19-50 years

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

• Snacks, popcorn, air-popped have 1.6 times more Vitamin B5 and 1.7 times more Vitamin B6 than Almonds.
• While Almonds contain 1.3 times more Vitamin B1, 9.2 times more Vitamin B2 and 59.1 times more Vitamin E than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 100 kcal.
• Both Snacks, popcorn, air-popped as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

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

• Snacks, popcorn, air-popped have 1.3 times more Iron and 1.5 times more Zinc than Almonds.
• While Almonds contain 25.7 times more Calcium, 2.6 times more Copper, 1.3 times more Magnesium, 1.3 times more Manganese, 1.5 times more Potassium and more Selenium than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Almonds have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, popcorn, air-popped have 5.4 times more Carbohydrate and 1.7 times more Fiber than Almonds.
• While Almonds contain 7.4 times more Fat, 4 times more Saturated Fat, 3.6 times more Omega 6 and 3.3 times more Sugars than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Almonds have similar amounts of Energy and Protein per 100 kcal.
• Both Snacks, popcorn, air-popped as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.