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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, popcorn, air-popped	Roasted Almonds	Recommended Dietary Allowance
Energy	133% 3870kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	128% 41g	32g per day for Men 19-50 years
Omega 3	33.8% 0.54g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	598% 778g	162% 210g	130g per day for Men 19-50 years
Sugars	12% 8.7g	67% 48.6g	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	0.97% 0.7g	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	% 7.2g	% 47.5g	g per day for Men 19-50 years
Fiber	382% 145g	287% 109g	38g per day for Men 19-50 years
Protein	231% 129g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Roasted 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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	105% 1.36mg	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	77.5% 310μg	138% 550μg	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	1593% 239mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	7% 70mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	1221% 11mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	484% 11mg	970% 22.3mg	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	511% 3580mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	280% 31mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.9% 33.2g	0.65% 24g	3700g per day for Men 19-50 years

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

• Snacks, popcorn, air-popped have more Vitamin A, 1.4 times more Vitamin B1, 1.6 times more Vitamin B5 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 14.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B9 and 82.4 times more Vitamin E than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Dry Roasted Almonds have similar amounts of Vitamin B6 per 1 kg.
• Both Snacks, popcorn, air-popped as well as Dry Roasted 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 Roasted Almonds:

• Dry Roasted Almonds contain 38.3 times more Calcium, 4.2 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 Dry Roasted Almonds have similar amounts of Iron and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, popcorn, air-popped have 5.4 times more Omega 3, 3.7 times more Carbohydrate and 1.3 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Energy, 11.6 times more Fat, 6.4 times more Saturated Fat, 5.7 times more Omega 6, 5.6 times more Sugars and 1.6 times more Protein than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.