Comparing Nutrients in 14 ounces Blanched Almonds VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%

Macro Nutrients

	Blanched Almonds	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Energy	80.7% 2342kcal	79.8% 2314kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	178% 173g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	84.6% 27g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	212% 3.4g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	522% 88.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	138% 179g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	2.5% 1.83g	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% 0g	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	% 0.12g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 1.23g	g per day for Men 19-50 years
Fiber	103% 39.3g	84.6% 32g	38g per day for Men 19-50 years
Protein	152% 85g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	33.3% 0.43mg	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	48.6% 194μg	25% 99μg	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	1.32% 1.2mg	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	628% 94mg	64.3% 9.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Calcium	94% 937mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	71.4% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.63% 25μg	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	163% 13mg	98% 7.86mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	109% 2.5mg	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	273% 1909mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	241% 3608mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• Blanched Almonds have 1.4 times more Vitamin B1, 12.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.4 times more Vitamin B5, 2 times more Vitamin B9 and 9.8 times more Vitamin E than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have similar amounts of Vitamin B6 per 14 oz.
• Both Blanched Almonds as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• Blanched Almonds have 59 times more Calcium, 6.3 times more Copper, 1.7 times more Iron, 3.4 times more Magnesium, 2.9 times more Manganese, 2.4 times more Phosphorus, 3.6 times more Potassium and 1.5 times more Selenium than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 47.8 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.2 times more Fat, 10.1 times more Sugars, 1.2 times more Fiber and 2.9 times more Protein than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 1.7 times more Saturated Fat, 213.3 times more Omega 3, 1.8 times more Omega 6 and 2.4 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have similar amounts of Energy per 14 oz.
• Both Blanched Almonds as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.