Comparing Nutrients in 14 ounces Almonds VS Snacks, popcorn, air-popped

Macros Ratio

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

Macro Nutrients

	Almonds	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	79.2% 2298kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	7.9% 2.53g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	237% 309g	130g per day for Men 19-50 years
Sugars	24% 17.3g	4.76% 3.45g	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	0.6% 0.44g	0.38% 0.28g	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	% 0.67g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 2.86g	g per day for Men 19-50 years
Fiber	131% 49.6g	151% 57.5g	38g per day for Men 19-50 years
Protein	150% 84g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	57.3% 9.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	30.8% 123μg	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	678% 102mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	107% 1068mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	116% 1.04mg	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	184% 14.7mg	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	192% 4.4mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	203% 1421mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.36% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Snacks, popcorn, air-popped:

• Almonds have 2 times more Vitamin B1, 13.7 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B9 and 88.4 times more Vitamin E than Snacks, popcorn, air-popped.
• While Snacks, popcorn, air-popped contain more Vitamin A and more Vitamin K than Almonds.
• Both Almonds and Snacks, popcorn, air-popped have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Almonds as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Snacks, popcorn, air-popped:

• Almonds have 38.4 times more Calcium, 3.9 times more Copper, 1.9 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Potassium and more Selenium than Snacks, popcorn, air-popped.
• Both Almonds and Snacks, popcorn, air-popped have similar amounts of Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.5 times more Energy, 11 times more Fat, 6 times more Saturated Fat, 5.4 times more Omega 6, 5 times more Sugars and 1.6 times more Protein than Snacks, popcorn, air-popped.
• While Snacks, popcorn, air-popped contain 18 times more Omega 3 and 3.6 times more Carbohydrate than Almonds.
• Both Almonds and Snacks, popcorn, air-popped have similar amounts of Fiber per 14 oz.
• Both Almonds as well as Snacks, popcorn, air-popped have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.