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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Snacks, popcorn, air-popped have more Vitamin A and more Vitamin K than Almonds.
• While Almonds contain 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.
• Both Snacks, popcorn, air-popped and Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Snacks, popcorn, air-popped as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Almonds contain 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 Snacks, popcorn, air-popped and Almonds have similar amounts of Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, popcorn, air-popped have 18 times more Omega 3 and 3.6 times more Carbohydrate than Almonds.
• While Almonds contain 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.
• Both Snacks, popcorn, air-popped and Almonds have similar amounts of Fiber per 14 oz.
• Both Snacks, popcorn, air-popped as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.