Comparing Nutrients in 1 pound Almonds VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Almonds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	91% 2626kcal	63% 1823kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	28.5% 27.7g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	16.8% 5.37g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	57.7% 9.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	265% 345g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	4.07% 2.95g	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	% 2.95g	g per day for Men 19-50 years
Fiber	149% 56.7g	162% 61.7g	38g per day for Men 19-50 years
Protein	171% 96g	87% 48.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	52.7% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	59.5% 9.52mg	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	73.3% 0.95mg	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	20.4% 81.6μg	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	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	122% 1220mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	132% 1.2mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	134% 562mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	214% 4.92mg	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	197% 1379mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	57% 31.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	173% 2590mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.52% 19g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Snacks, popcorn, microwave, 94% fat free:

• Almonds have 2.9 times more Vitamin B1, 7.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2.4 times more Vitamin B9 and 62.5 times more Vitamin E than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain more Vitamin A and 1.5 times more Vitamin B6 than Almonds.
• Both Almonds as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Snacks, popcorn, microwave, 94% fat free:

• Almonds have 19.2 times more Calcium, 3.9 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus and 2.6 times more Potassium than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 1.7 times more Selenium and 571 times more Sodium than Almonds.
• Both Almonds and Snacks, popcorn, microwave, 94% fat free have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.4 times more Energy, 8.2 times more Fat, 3.2 times more Saturated Fat, 5.7 times more Omega 6, 6.7 times more Sugars and 2 times more Protein than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 18.3 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• Both Almonds and Snacks, popcorn, microwave, 94% fat free have similar amounts of Fiber per 1 lb.
• Both Almonds as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.