Comparing Nutrients in 100 calories Snacks, popcorn, home-prepared, oil-popped, unsalted VS Roasted Almonds

Weight per 100 calories

• Snacks, popcorn, home-prepared, oil-popped, unsalted: 20g
• Roasted Almonds: 16.7g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Snacks, popcorn, home-prepared, oil-popped, unsalted or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.62g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	9.88% 0.16g	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.94% 11.6g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	0.15% 0.11g	1.12% 0.81g	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	NA	0.002% 0.002g	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	NA	% 0.002g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	5.26% 2g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.18% 1.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.17% 0.026mg	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.94% 0.31mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.23% 0.042mg	1.75% 0.023mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.85% 3.4μg	2.3% 9.2μg	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	0.067% 0.06mg	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	3.24% 0.49mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.72% 0.86μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.2% 2mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	20.4% 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	6.95% 0.56mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	5.14% 21.6mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	NA	16.2% 0.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.14% 50mg	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	1.32% 45mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	2.65% 1.46μg	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	0.04% 0.6mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	0.015% 0.56g	0.011% 0.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, popcorn, home-prepared, oil-popped, unsalted vs Roasted Almonds:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 2 times more Vitamin B1 and 1.8 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.1 times more Vitamin B2, 2 times more Vitamin B3, 2.7 times more Vitamin B9 and 8.2 times more Vitamin E than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Dry Roasted 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, home-prepared, oil-popped, unsalted vs Roasted Almonds:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 4.4 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 22.4 times more Calcium, 4.2 times more Copper, 2.2 times more Magnesium, 1.6 times more Phosphorus and 2.6 times more Potassium than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Dry Roasted Almonds have similar amounts of Iron and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 1.5 times more Saturated Fat, 94.5 times more Omega 3 and 3.3 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Fat, 7.5 times more Sugars and 1.9 times more Protein than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Dry Roasted Almonds have similar amounts of Energy, Omega 6 and Fiber per 100 kcal.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.