Comparing Nutrients in 1 kilogram Snacks, popcorn, microwave, low fat VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, low fat	12%	20%	68%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, popcorn, microwave, low fat	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	146% 4240kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	44.2% 14g	132% 42g	32g per day for Men 19-50 years
Omega 3	154% 2.47g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	554% 720g	136% 177g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	374% 142g	276% 105g	38g per day for Men 19-50 years
Protein	225% 126g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, low fat	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	42.5% 170μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, low fat	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	11% 110mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	606% 5.45mg	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	285% 23mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	NA	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	377% 2640mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	71% 2410mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	419% 6290mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	348% 38.3mg	279% 30.7mg	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: Snacks, popcorn, microwave, low fat VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, popcorn, microwave, low fat versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, popcorn, microwave, low fat vs Oil Roasted Almonds:

• 1 kilogram of Snacks, popcorn, microwave, low fat has 3.8 times more Vitamin B1 and 1.4 times more Vitamin B6 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 7.1 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B9 and 51.9 times more Vitamin E than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Snacks, popcorn, microwave, low fat vs Oil Roasted Almonds:

• 1 kilogram of Snacks, popcorn, microwave, low fat has 2.1 times more Selenium, 629 times more Sodium and 1.2 times more Zinc than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 26.5 times more Calcium, 1.8 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus and 2.9 times more Potassium than Snacks, popcorn, microwave, low fat.
• 1 kilogram of Snacks, popcorn, microwave, low fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, popcorn, microwave, low fat has more Omega 3, 4.1 times more Carbohydrate and 1.4 times more Fiber than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.4 times more Energy, 5.8 times more Fat, 3 times more Saturated Fat, 4.1 times more Omega 6, 4.9 times more Sugars and 1.7 times more Protein than Snacks, popcorn, microwave, low fat.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3