Comparing Nutrients in 14 ounces Snacks, popcorn, microwave, 94% fat free VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Almond paste	8%	52%	40%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Almond paste	Recommended Dietary Allowance
Energy	55% 1596kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.2g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.58g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	146% 190g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	198% 144g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.58g	NA	g per day for Men 19-50 years
Fiber	142% 54g	50% 19g	38g per day for Men 19-50 years
Protein	76% 42.5g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Almond paste	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	11% 0.14mg	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	18% 71.4μg	72.4% 290μg	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	0.44% 0.4mg	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	11% 1.63mg	358% 53.7mg	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, microwave, 94% fat free	Almond paste	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	200% 1.8mg	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	142% 11.4mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	117% 492mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	148% 3.4mg	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	172% 1207mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	49.8% 27.4μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	151% 2266mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	1.5% 56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, popcorn, microwave, 94% fat free vs Almond paste:

• Snacks, popcorn, microwave, 94% fat free have more Vitamin A, 1.5 times more Vitamin B3 and 5.8 times more Vitamin B6 than Almond paste.
• While Almond paste contains 2.7 times more Vitamin B2, 4.1 times more Vitamin B9 and 33 times more Vitamin E than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Almond paste have similar amounts of Vitamin B1 per 14 oz.
• Both Snacks, popcorn, microwave, 94% fat free as well as Almond paste have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Snacks, popcorn, microwave, 94% fat free vs Almond paste:

• Snacks, popcorn, microwave, 94% fat free have 1.8 times more Iron, 1.3 times more Manganese, 1.6 times more Selenium, 63.4 times more Sodium and 1.9 times more Zinc than Almond paste.
• While Almond paste contains 12.3 times more Calcium and 1.7 times more Copper than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Almond paste have similar amounts of Magnesium, Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, popcorn, microwave, 94% fat free have 1.6 times more Carbohydrate and 2.8 times more Fiber than Almond paste.
• While Almond paste contains 4.5 times more Fat, 2.2 times more Saturated Fat, 3.6 times more Omega 3, 2.6 times more Omega 6 and 55.8 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Almond paste have similar amounts of Energy and Protein per 14 oz.
• Both Snacks, popcorn, microwave, 94% fat free as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.