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

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	83.7% 2427kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	141% 137g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	207% 66.2g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	110% 18.6g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	61.7% 80g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	28.5% 20.6g	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% 0g	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	% 0g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 1.36g	% 20g	g per day for Men 19-50 years
Fiber	119% 45.4g	125% 47.6g	38g per day for Men 19-50 years
Protein	68% 38g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.8% 7.33mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	41% 0.54mg	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	17% 68μg	30.6% 122μg	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	88% 13mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	10.4% 104mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	481% 4.33mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	117% 9.34mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	485% 11mg	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	178% 1247mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	52.4% 1783mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	231% 3461mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	0.34% 12.7g	3700g per day for Men 19-50 years

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

• Popcorn, microwave, regular (butter) flavor, made with palm oil has more Vitamin A, 2.6 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2 times more Vitamin B1, 13 times more Vitamin B2, 2.3 times more Vitamin B3, 1.8 times more Vitamin B9 and 8.9 times more Vitamin E than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Oil Roasted Almonds have similar amounts of Vitamin B5 per 1 lb.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 1.4 times more Selenium and 763 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 12.7 times more Calcium, 4.7 times more Copper, 1.8 times more Iron, 2.5 times more Magnesium, 3.2 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Popcorn, microwave, regular (butter) flavor, made with palm oil.

Comparison of macro-nutrients per 1 pound:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 3.5 times more Saturated Fat and 3.2 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Fat, 3.3 times more Omega 6, 15.2 times more Sugars and 2.5 times more Protein than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Oil Roasted Almonds have similar amounts of Energy and Fiber per 1 lb.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.