Comparing Nutrients in 14 ounces Snacks, popcorn, cakes VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, cakes	10%	7%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, popcorn, cakes	Almonds	Recommended Dietary Allowance
Energy	52.6% 1524kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	5.95% 1.9g	47% 15g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	30.6% 5.2g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	3.94% 2.86g	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	NA	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	NA	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	131% 49.6g	38g per day for Men 19-50 years
Protein	68.7% 38.5g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, cakes	Almonds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.3% 0.71mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.3% 0.72mg	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	18% 71.4μg	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	3.64% 4.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, cakes	Almonds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	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	93% 7.42mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	150% 631mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	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	157% 1099mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	38% 1298mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	71.4% 39.3μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	76.2% 1143mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	144% 16mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, popcorn, cakes vs Almonds:

• Snacks, popcorn, cakes have 1.7 times more Vitamin B3 and 1.3 times more Vitamin B6 than Almonds.
• While Almonds contain 2.7 times more Vitamin B1, 6.4 times more Vitamin B2, 2.4 times more Vitamin B9 and 88.4 times more Vitamin E than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes and Almonds have similar amounts of Vitamin B5 per 14 oz.
• Both Snacks, popcorn, cakes as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Snacks, popcorn, cakes vs Almonds:

• Snacks, popcorn, cakes have 2.4 times more Selenium, 288 times more Sodium and 1.3 times more Zinc than Almonds.
• While Almonds contain 29.9 times more Calcium, 1.8 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 1.7 times more Phosphorus and 2.2 times more Potassium than Snacks, popcorn, cakes.

Comparison of macro-nutrients per 14 ounces:

• Snacks, popcorn, cakes have 13.3 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 16.1 times more Fat, 7.9 times more Saturated Fat, 9.4 times more Omega 6, 6 times more Sugars, 4.3 times more Fiber and 2.2 times more Protein than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.