Comparing Nutrients in 1 kilogram Snacks, popcorn, air-popped VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, popcorn, air-popped	Almonds	Recommended Dietary Allowance
Energy	133% 3870kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	119% 38g	32g per day for Men 19-50 years
Omega 3	33.8% 0.54g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	598% 778g	166% 216g	130g per day for Men 19-50 years
Sugars	12% 8.7g	60% 43.5g	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	0.97% 0.7g	1.5% 1.1g	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	% 0.7g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 7.2g	% 39.5g	g per day for Men 19-50 years
Fiber	382% 145g	329% 125g	38g per day for Men 19-50 years
Protein	231% 129g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Almonds	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.7% 1.04mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	77.5% 310μg	110% 440μg	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	19.3% 2.9mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Almonds	Recommended Dietary Allowance
Calcium	7% 70mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	1146% 10.3mg	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	399% 32mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	484% 11mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	511% 3580mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	280% 31mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.9% 33.2g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, popcorn, air-popped vs Almonds:

• Snacks, popcorn, air-popped have more Vitamin A and more Vitamin K than Almonds.
• While Almonds contain 2 times more Vitamin B1, 13.7 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B9 and 88.4 times more Vitamin E than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Snacks, popcorn, air-popped as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, popcorn, air-popped vs Almonds:

• Almonds contain 38.4 times more Calcium, 3.9 times more Copper, 1.9 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Potassium and more Selenium than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Almonds have similar amounts of Iron and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, popcorn, air-popped have 18 times more Omega 3 and 3.6 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 11 times more Fat, 6 times more Saturated Fat, 5.4 times more Omega 6, 5 times more Sugars and 1.6 times more Protein than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Almonds have similar amounts of Fiber per 1 kg.
• Both Snacks, popcorn, air-popped as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.