Comparing Nutrients in 1 pound Almonds VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Almonds	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	91% 2626kcal	83.7% 2427kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	141% 137g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	207% 66.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	110% 18.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	200% 260g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	1.88% 1.36g	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	0.69% 0.5g	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	% 0.77g	% 0g	g per day for Men 19-50 years
Sucrose	% 18g	% 1.36g	g per day for Men 19-50 years
Fiber	149% 56.7g	119% 45.4g	38g per day for Men 19-50 years
Protein	171% 96g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Almonds	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	45.8% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	17% 68μg	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	775% 116mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	122% 1220mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	210% 17mg	117% 9.34mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	152% 3.5mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	178% 1247mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	52.4% 1783mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	231% 3461mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.11% 4.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• Almonds have 4.4 times more Vitamin B1, 19 times more Vitamin B2, 2.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.9 times more Vitamin B9 and 8.8 times more Vitamin E than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While Popcorn, microwave, regular (butter) flavor, made with palm oil contains more Vitamin A, 2.3 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• Almonds have 11.7 times more Calcium, 5.1 times more Copper, 1.8 times more Iron, 2.5 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Zinc than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While Popcorn, microwave, regular (butter) flavor, made with palm oil contains 1.4 times more Selenium and 763 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.7 times more Fat, 3 times more Omega 6, 14.5 times more Sugars, 1.3 times more Fiber and 2.5 times more Protein than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While Popcorn, microwave, regular (butter) flavor, made with palm oil contains 3.8 times more Saturated Fat and 2.7 times more Carbohydrate than Almonds.
• Both Almonds and Popcorn, microwave, regular (butter) flavor, made with palm oil have similar amounts of Energy per 1 lb.
• Both Almonds as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.