Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Snacks, popcorn, caramel-coated, without peanuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Snacks, popcorn, caramel-coated, without peanuts	3%	26%	71%

Macro Nutrients

	Oil Roasted Almonds	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Energy	83% 2409kcal	59% 1711kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	52.4% 51g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	44.8% 14.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	241% 314g	130g per day for Men 19-50 years
Sugars	25% 18g	291% 211g	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	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 17.4g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	150% 84.3g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	54.6% 8.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	6.5% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	8.55% 0.11mg	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	26.8% 107μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	687% 103mg	31.8% 4.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	41.3% 49.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Calcium	115% 1155mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	52.5% 0.47mg	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	183% 14.6mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	38% 0.87mg	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	264% 1850mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	54.5% 818mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Snacks, popcorn, caramel-coated, without peanuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Almonds versus 14 oz of Snacks, popcorn, caramel-coated, without peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Snacks, popcorn, caramel-coated, without peanuts:

• 14 ounces of Oil Roasted Almonds have 1.4 times more Vitamin B1, 11.2 times more Vitamin B2, 1.7 times more Vitamin B3, 2.8 times more Vitamin B5, 4.2 times more Vitamin B6, 5.4 times more Vitamin B9 and 21.6 times more Vitamin E than Snacks, popcorn, caramel-coated, without peanuts.
• While 14 oz of Snacks, popcorn, caramel-coated, without peanuts contain more Vitamin K than Oil Roasted Almonds.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• 14 ounces of Snacks, popcorn, caramel-coated, without peanuts have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Oil Roasted Almonds as well as Snacks, popcorn, caramel-coated, without peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Snacks, popcorn, caramel-coated, without peanuts:

• 14 ounces of Oil Roasted Almonds have 6.8 times more Calcium, 8 times more Copper, 2.1 times more Iron, 7.8 times more Magnesium, 11.2 times more Manganese, 5.6 times more Phosphorus, 6.4 times more Potassium and 5.3 times more Zinc than Snacks, popcorn, caramel-coated, without peanuts.
• While 14 oz of Snacks, popcorn, caramel-coated, without peanuts contain 206 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, popcorn, caramel-coated, without peanuts contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 1.4 times more Energy, 4.3 times more Fat, 3.3 times more Omega 6, 2 times more Fiber and 5.6 times more Protein than Snacks, popcorn, caramel-coated, without peanuts.
• While 14 oz of Snacks, popcorn, caramel-coated, without peanuts contain more Omega 3, 4.5 times more Carbohydrate and 11.7 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, popcorn, caramel-coated, without peanuts offer comparable quantities of Saturated Fat per 14 ounces.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3