Comparing Nutrients in 1 kilogram Almonds VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Almonds	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	200% 5790kcal	184% 5350kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	312% 302g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	456% 146g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	440% 573g	130g per day for Men 19-50 years
Sugars	60% 43.5g	4.14% 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	1.5% 1.1g	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	% 1.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 3g	g per day for Men 19-50 years
Fiber	329% 125g	263% 100g	38g per day for Men 19-50 years
Protein	378% 212g	150% 83.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	37.5% 150μg	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	1709% 256mg	194% 29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	269% 2690mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	227% 2.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	464% 37mg	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	336% 7.7mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	393% 2750mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	116% 3930mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	509% 7630mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	211% 23mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.24% 9g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Popcorn, microwave, regular (butter) flavor, made with palm oil per 1 kg

Compare the macro and micronutrient content in 1 kg of Almonds versus 1 kg of Popcorn, microwave, regular (butter) flavor, made with palm oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almonds vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 1 kilogram of Almonds has 4.4 times more Vitamin B1, 19 times more Vitamin B2, 2.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.9 times more Vitamin B9 and 8.8 times more Vitamin E than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 1 kg of Popcorn, microwave, regular (butter) flavor, made with palm oil contains 2.3 times more Vitamin B6 and more Vitamin K than Almonds.
• 1 kilogram of Almonds have insufficient amounts of Vitamin K
• Both Almonds as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almonds vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 1 kilogram of Almonds has 11.7 times more Calcium, 5.1 times more Copper, 1.8 times more Iron, 2.5 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Zinc than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 1 kg of Popcorn, microwave, regular (butter) flavor, made with palm oil contains 1.4 times more Selenium and 763 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almonds has 1.7 times more Fat, 3 times more Omega 6, 14.5 times more Sugars, 1.3 times more Fiber and 2.5 times more Protein than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 1 kg of Popcorn, microwave, regular (butter) flavor, made with palm oil contains 3.8 times more Saturated Fat and 2.7 times more Carbohydrate than Almonds.
• Both Almonds and Popcorn, microwave, regular (butter) flavor, made with palm oil offer comparable quantities of Energy per one kilogram.
• Both Almonds as well as Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3 in one kilogram.