Comparing Nutrients in 1 pound Roasted Almonds VS Snacks, popcorn, air-popped

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Roasted Almonds	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	94% 2712kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	21.2% 20.6g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	9.03% 2.9g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	60.4% 10.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	271% 353g	130g per day for Men 19-50 years
Sugars	30.4% 22g	5.44% 3.95g	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	0.063% 0.045g	0.44% 0.32g	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	% 0.045g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 3.27g	g per day for Men 19-50 years
Fiber	130% 49.4g	173% 65.8g	38g per day for Men 19-50 years
Protein	170% 95g	105% 58.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	39.3% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	65.4% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	46.3% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	54.8% 0.71mg	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	62.4% 249μg	35% 141μg	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	723% 108mg	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	122% 1216mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	211% 17mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	156% 653mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	219% 5.05mg	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	305% 2136mg	232% 1624mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	44% 1492mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Snacks, popcorn, air-popped per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Snacks, popcorn, air-popped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Snacks, popcorn, air-popped:

• 1 pound of Roasted Almonds has 14.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B9 and 82.4 times more Vitamin E than Snacks, popcorn, air-popped.
• While 1 lb of Snacks, popcorn, air-popped contains 1.4 times more Vitamin B1 and 1.6 times more Vitamin B5 than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, popcorn, air-popped provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Snacks, popcorn, air-popped have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Snacks, popcorn, air-popped:

• 1 pound of Roasted Almonds has 38.3 times more Calcium, 4.2 times more Copper, 1.9 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Potassium and more Selenium than Snacks, popcorn, air-popped.
• Both Roasted Almonds and Snacks, popcorn, air-popped contain similar levels of Iron and Zinc per one pound.
• 1 pound of Snacks, popcorn, air-popped lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.5 times more Energy, 11.6 times more Fat, 6.4 times more Saturated Fat, 5.7 times more Omega 6, 5.6 times more Sugars and 1.6 times more Protein than Snacks, popcorn, air-popped.
• While 1 lb of Snacks, popcorn, air-popped contains 5.4 times more Omega 3, 3.7 times more Carbohydrate and 1.3 times more Fiber than Dry Roasted Almonds.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3