Comparing Nutrients in 14 ounces Snacks, popcorn, air-popped (Unsalted) VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Blanched Almonds	Recommended Dietary Allowance
Energy	52.3% 1516kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.7g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	7.07% 2.26g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 309g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	25.3% 18.4g	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	NA	0% 0g	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	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	158% 60g	103% 39.3g	38g per day for Men 19-50 years
Protein	85% 47.6g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.4% 1.12mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.2% 7.7mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.3% 1.67mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.8% 0.97mg	35% 0.46mg	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	23% 91μg	48.6% 194μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped (Unsalted)	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	453% 4.08mg	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	132% 10.6mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	317% 7.3mg	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	170% 1191mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	35% 1195mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	71.4% 39.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	124% 13.7mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.48% 18g	3700g per day for Men 19-50 years

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

• Snacks, popcorn, air-popped (Unsalted) have 1.3 times more Vitamin B5 and 2.1 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.1 times more Vitamin B9 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Blanched Almonds have similar amounts of Vitamin B1 per 14 oz.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Snacks, popcorn, air-popped (Unsalted) vs Blanched Almonds:

• Snacks, popcorn, air-popped (Unsalted) have 3.1 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 23.6 times more Calcium, 2.4 times more Copper, 2 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium and 4.8 times more Sodium than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Blanched Almonds have similar amounts of Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, popcorn, air-popped (Unsalted) have 15 times more Omega 3, 4.2 times more Carbohydrate and 1.5 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Energy, 12.5 times more Fat, 6.9 times more Saturated Fat, 6.7 times more Omega 6 and 1.8 times more Protein than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.