Comparing Nutrients in 1 kilogram Snacks, popcorn, home-prepared, oil-popped, unsalted VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Almonds	Recommended Dietary Allowance
Energy	172% 5000kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	290% 281g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	158% 50.5g	119% 38g	32g per day for Men 19-50 years
Omega 3	494% 7.9g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	749% 127g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	447% 581g	166% 216g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	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	NA	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	NA	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	263% 100g	329% 125g	38g per day for Men 19-50 years
Protein	161% 90g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Almonds	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	42.5% 170μg	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	3.33% 3mg	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	162% 24.3mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Almonds	Recommended Dietary Allowance
Calcium	10% 100mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	246% 2.2mg	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	348% 28mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	257% 1080mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	NA	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	357% 2500mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	240% 26.4mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.76% 28g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, popcorn, home-prepared, oil-popped, unsalted vs Almonds:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 1.5 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 1.6 times more Vitamin B1, 8.1 times more Vitamin B2, 2.3 times more Vitamin B3, 2.6 times more Vitamin B9 and 10.5 times more Vitamin E than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, popcorn, home-prepared, oil-popped, unsalted vs Almonds:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 1.8 times more Selenium than Almonds.
• While Almonds contain 26.9 times more Calcium, 4.7 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 1.9 times more Phosphorus and 3.3 times more Potassium than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Almonds have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 1.3 times more Saturated Fat, 263.3 times more Omega 3 and 2.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.8 times more Fat, 8.1 times more Sugars and 2.4 times more Protein than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Almonds have similar amounts of Energy, Omega 6 and Fiber per 1 kg.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.