Comparing Nutrients in 14 ounces Snacks, popcorn, microwave, low fat VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, low fat	12%	20%	68%
Almond paste	8%	52%	40%

Macro Nutrients

	Snacks, popcorn, microwave, low fat	Almond paste	Recommended Dietary Allowance
Energy	58% 1683kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	39% 37.7g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	17.6% 5.6g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	77.4% 13g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 286g	146% 190g	130g per day for Men 19-50 years
Sugars	5.04% 3.65g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	148% 56.4g	50% 19g	38g per day for Men 19-50 years
Protein	89.3% 50g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, low fat	Almond paste	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.3% 8.2mg	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	52% 0.67mg	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	17% 67.5μg	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	13.2% 2mg	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, low fat	Almond paste	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	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	113% 9.05mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	NA	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	150% 1048mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	166% 2496mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	138% 15.2mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, microwave, low fat VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, popcorn, microwave, low fat versus 14 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Snacks, popcorn, microwave, low fat have 4.3 times more Vitamin B1, 1.5 times more Vitamin B3 and 4.7 times more Vitamin B6 than Almond paste.
• While 14 oz of Almond paste contain 3.8 times more Vitamin B2, 4.3 times more Vitamin B9 and 27.1 times more Vitamin E than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Snacks, popcorn, microwave, low fat vs Almond paste:

• 14 ounces of Snacks, popcorn, microwave, low fat have 1.2 times more Copper, 1.4 times more Iron, 2 times more Selenium, 69.9 times more Sodium and 2.6 times more Zinc than Almond paste.
• While 14 oz of Almond paste contain 15.6 times more Calcium and 1.3 times more Potassium than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat and Almond paste contain similar levels of Magnesium and Phosphorus per 14 ounces.
• 14 ounces of Snacks, popcorn, microwave, low fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, popcorn, microwave, low fat have 1.2 times more Omega 3, 1.5 times more Carbohydrate, 3 times more Fiber and 1.4 times more Protein than Almond paste.
• While 14 oz of Almond paste contain 2.9 times more Fat, 1.9 times more Saturated Fat, 1.7 times more Omega 6 and 39.4 times more Sugars than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat and Almond paste offer comparable quantities of Energy per 14 ounces.