Comparing Nutrients in 1 pound Almonds VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Almonds	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	91% 2626kcal	59.6% 1728kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	15.7% 2.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	314% 409g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	405% 293g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	30% 11.3g	38g per day for Men 19-50 years
Protein	171% 96g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Almonds	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	16.4% 0.21mg	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	4.54% 18μg	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	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	122% 1220mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	70.6% 0.64mg	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	210% 17mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	NA	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	14.7% 499mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	86.5% 1297mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.74% 27.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Popcorn, sugar syrup/caramel, fat-free:

• Almonds have 5.4 times more Vitamin B1, 19.6 times more Vitamin B2, 10.6 times more Vitamin B3, 2.9 times more Vitamin B6, 11 times more Vitamin B9 and 197.2 times more Vitamin E than Popcorn, sugar syrup/caramel, fat-free.
• Both Almonds as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Popcorn, sugar syrup/caramel, fat-free:

• Almonds have 14.9 times more Calcium, 7.4 times more Copper, 4.6 times more Iron, 10 times more Magnesium, 8.7 times more Phosphorus, 6.7 times more Potassium and 5 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 286 times more Sodium than Almonds.
• Both Almonds and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.5 times more Energy, 35.7 times more Fat, 19 times more Saturated Fat, 21 times more Omega 6, 5 times more Fiber and 10.6 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 15.3 times more Omega 3, 4.2 times more Carbohydrate and 14.9 times more Sugars than Almonds.
• Both Almonds as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.