Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Snacks, popcorn, oil-popped, white popcorn, salt added

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Oil Roasted Almonds	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Energy	209% 6070kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	290% 281g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	153% 49g	32g per day for Men 19-50 years
Omega 3	0% 0g	456% 7.3g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	746% 127g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	440% 572g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	NA	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	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	263% 100g	38g per day for Men 19-50 years
Protein	379% 212g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	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	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	161% 2.1mg	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	42.5% 170μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1731% 260mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Calcium	291% 2910mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	246% 2.2mg	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	460% 36.8mg	348% 28mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	257% 1080mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	382% 8.8mg	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	357% 2500mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	589% 8840mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	240% 26.4mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Snacks, popcorn, oil-popped, white popcorn, salt added per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Snacks, popcorn, oil-popped, white popcorn, salt added 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, white popcorn, salt added:

• 1 kilogram of Oil Roasted Almonds has 5.7 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.6 times more Vitamin B9 than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While 1 kg of Snacks, popcorn, oil-popped, white popcorn, salt added contains 1.5 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• 1 kilogram of Oil Roasted Almonds has 29.1 times more Calcium, 4.3 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 2.8 times more Manganese, 1.9 times more Phosphorus and 3.1 times more Potassium than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While 1 kg of Snacks, popcorn, oil-popped, white popcorn, salt added contains 1.8 times more Selenium and 884 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, popcorn, oil-popped, white popcorn, salt added contain similar levels of Zinc per one kilogram.
• 1 kilogram of Snacks, popcorn, oil-popped, white popcorn, salt added lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.2 times more Energy, 2 times more Fat and 2.4 times more Protein than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While 1 kg of Snacks, popcorn, oil-popped, white popcorn, salt added contains more Omega 3 and 3.2 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, popcorn, oil-popped, white popcorn, salt added offer comparable quantities of Saturated Fat, Omega 6 and Fiber per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3