Comparing Nutrients in 14 ounces Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Blanched Almonds	Recommended Dietary Allowance
Energy	79.8% 2314kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	178% 173g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	84.6% 27g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	212% 3.4g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	522% 88.7g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	57% 74g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	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	0.38% 0.28g	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	% 0.28g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 1.23g	% 17.7g	g per day for Men 19-50 years
Fiber	84.6% 32g	103% 39.3g	38g per day for Men 19-50 years
Protein	51.7% 29g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.3% 0.53mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	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	25% 99μg	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	1.32% 1.2mg	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	64.3% 9.64mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.6% 16mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	453% 4.08mg	0.9mg per day for Men 19-50 years
Fluoride	0.63% 25μg	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	98% 7.86mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	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	113% 790mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	241% 3608mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Blanched Almonds:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Vitamin B1, 12.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.4 times more Vitamin B5, 2 times more Vitamin B9 and 9.8 times more Vitamin E than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Blanched Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Blanched Almonds:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 47.8 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 59 times more Calcium, 6.3 times more Copper, 1.7 times more Iron, 3.4 times more Magnesium, 2.9 times more Manganese, 2.4 times more Phosphorus, 3.6 times more Potassium and 1.5 times more Selenium than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Blanched Almonds have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 1.7 times more Saturated Fat, 213.3 times more Omega 3, 1.8 times more Omega 6 and 2.4 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 10.1 times more Sugars and 2.9 times more Protein than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Blanched Almonds have similar amounts of Energy, Fat and Fiber per 14 oz.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.