Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Snacks, popcorn, microwave, low fat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Snacks, popcorn, microwave, low fat	12%	20%	68%

Macro Nutrients

	Oil Roasted Almonds	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Energy	83% 2409kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	39% 37.7g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	17.6% 5.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	77.4% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	220% 286g	130g per day for Men 19-50 years
Sugars	25% 18g	5.04% 3.65g	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	148% 56.4g	38g per day for Men 19-50 years
Protein	150% 84.3g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	51.3% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	52% 0.67mg	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	17% 67.5μg	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	687% 103mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Calcium	115% 1155mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	240% 2.16mg	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	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	NA	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	150% 1048mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	166% 2496mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	138% 15.2mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Snacks, popcorn, microwave, low fat:

• Oil Roasted Almonds have 7.1 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B9 and 51.9 times more Vitamin E than Snacks, popcorn, microwave, low fat.
• While Snacks, popcorn, microwave, low fat contain more Vitamin A, 3.8 times more Vitamin B1, 1.4 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Snacks, popcorn, microwave, low fat have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Snacks, popcorn, microwave, low fat:

• Oil Roasted Almonds have 26.5 times more Calcium, 1.8 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus and 2.9 times more Potassium than Snacks, popcorn, microwave, low fat.
• While Snacks, popcorn, microwave, low fat contain 2.1 times more Selenium and 629 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, popcorn, microwave, low fat have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Almonds have 1.4 times more Energy, 5.8 times more Fat, 3 times more Saturated Fat, 4.1 times more Omega 6, 4.9 times more Sugars and 1.7 times more Protein than Snacks, popcorn, microwave, low fat.
• While Snacks, popcorn, microwave, low fat contain more Omega 3, 4.1 times more Carbohydrate and 1.4 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Snacks, popcorn, microwave, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.