Comparing Nutrients in 14 ounces Snacks, popcorn, microwave, 94% fat free VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Roasted Almonds	Recommended Dietary Allowance
Energy	55% 1596kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.2g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.58g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	64% 83.4g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	26.6% 19.3g	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% 0g	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 2.58g	% 19g	g per day for Men 19-50 years
Fiber	142% 54g	114% 43.3g	38g per day for Men 19-50 years
Protein	76% 42.5g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Roasted Almonds	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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	41.5% 0.54mg	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	54.6% 218μg	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	11% 1.63mg	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	117% 492mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	385% 8.86mg	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	267% 1869mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	49.8% 27.4μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	151% 2266mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Snacks, popcorn, microwave, 94% fat free have more Vitamin A and 1.5 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.9 times more Vitamin B2, 1.7 times more Vitamin B3, 3.1 times more Vitamin B9 and 58.3 times more Vitamin E than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Dry Roasted Almonds have similar amounts of Vitamin B1 per 14 oz.
• Both Snacks, popcorn, microwave, 94% fat free as well as Dry Roasted Almonds 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 Roasted Almonds:

• Snacks, popcorn, microwave, 94% fat free have 3.5 times more Selenium and 190.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 19.1 times more Calcium, 4.2 times more Copper, 1.3 times more Iron, 2.3 times more Magnesium, 2.1 times more Manganese, 1.5 times more Phosphorus and 2.5 times more Potassium than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Dry Roasted Almonds have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, popcorn, microwave, 94% fat free have 5.5 times more Omega 3, 3.6 times more Carbohydrate and 1.2 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Energy, 8.6 times more Fat, 3.5 times more Saturated Fat, 6 times more Omega 6, 7.5 times more Sugars and 2 times more Protein than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.