Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%

Macro Nutrients

	Oil Roasted Almonds	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Energy	209% 6070kcal	201% 5830kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	449% 436g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	213% 68.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	533% 8.53g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	1314% 223g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	347% 451g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	6.34% 4.6g	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	0.97% 0.7g	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	% 0.4g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 3.1g	g per day for Men 19-50 years
Fiber	276% 105g	213% 81g	38g per day for Men 19-50 years
Protein	379% 212g	130% 73g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	74.7% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	84% 1.1mg	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	67.5% 270μg	62.5% 250μg	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	3.33% 3mg	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	1731% 260mg	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Calcium	291% 2910mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	180% 1.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.58% 63μg	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	460% 36.8mg	248% 20mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	273% 6.3mg	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	666% 4660mg	284% 1990mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	53.5% 1820mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	606% 9090mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	282% 31mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 1 kilogram of Oil Roasted Almonds has 13.7 times more Vitamin B2, 3.1 times more Vitamin B3 and 10.7 times more Vitamin E than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 1 kg of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contains 1.5 times more Vitamin B1 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 1 kilogram of Oil Roasted Almonds has 72.8 times more Calcium, 5.9 times more Copper, 1.9 times more Iron, 3.5 times more Magnesium, 3.9 times more Manganese, 2.3 times more Phosphorus, 3.8 times more Potassium and 1.9 times more Selenium than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 1 kg of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contains 909 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain similar levels of Zinc per one kilogram.
• 1 kilogram of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.3 times more Fat, 9.9 times more Sugars, 1.3 times more Fiber and 2.9 times more Protein than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 1 kg of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contains 1.6 times more Saturated Fat, more Omega 3, 1.7 times more Omega 6 and 2.5 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3