Comparing Nutrients in 1 kilogram Snacks, popcorn, air-popped (Unsalted) VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	132% 3820kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	43.3% 42g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	132% 42g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	599% 779g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	NA	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	397% 151g	276% 105g	38g per day for Men 19-50 years
Protein	214% 120g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.03mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.83mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.4mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	188% 2.45mg	91% 1.18mg	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	57.5% 230μg	67.5% 270μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped (Unsalted)	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	10% 100mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	1061% 9.55mg	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	333% 26.6mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	312% 1310mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	1070% 24.6mg	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	429% 3000mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	88.5% 3010mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	313% 34.4mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.76% 28g	3700g per day for Men 19-50 years

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

• Snacks, popcorn, air-popped (Unsalted) have 2.2 times more Vitamin B1, 1.8 times more Vitamin B5 and 2.1 times more Vitamin B6 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.8 times more Vitamin B2 and 1.9 times more Vitamin B3 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Oil Roasted Almonds have similar amounts of Vitamin B9 per 1 kg.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Snacks, popcorn, air-popped (Unsalted) vs Oil Roasted Almonds:

• Snacks, popcorn, air-popped (Unsalted) have 2.4 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 29.1 times more Calcium, 2.3 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 2.6 times more Manganese, 1.6 times more Phosphorus and 2.3 times more Potassium than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Oil Roasted Almonds have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, popcorn, air-popped (Unsalted) have more Omega 3, 4.4 times more Carbohydrate and 1.4 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Energy, 13.1 times more Fat, 7.4 times more Saturated Fat, 7.3 times more Omega 6 and 1.8 times more Protein than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.