Comparing Nutrients in 1 pound Popovers, dry mix, enriched VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, enriched	11%	11%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Popovers, dry mix, enriched	Almonds	Recommended Dietary Allowance
Energy	58% 1683kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 322g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	27.2% 19.7g	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	NA	0.69% 0.5g	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	NA	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	NA	149% 56.7g	38g per day for Men 19-50 years
Protein	84.2% 47g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, enriched	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	163% 1.95mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	164% 658μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popovers, dry mix, enriched	Almonds	Recommended Dietary Allowance
Calcium	14.5% 145mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	86% 0.78mg	520% 4.68mg	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	168% 13.5mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	64.8% 454mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	310% 171μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	274% 4110mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.43% 53g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Popovers, dry mix, enriched vs Almonds:

• Popovers, dry mix, enriched have 2.1 times more Vitamin B1, 3.3 times more Vitamin B9 and more Vitamin B12 than Almonds.
• While Almonds contain 7.7 times more Vitamin B2 and 3.3 times more Vitamin B6 than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Popovers, dry mix, enriched as well as Almonds have insufficient amounts of Vitamin A and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Popovers, dry mix, enriched vs Almonds:

• Popovers, dry mix, enriched have 9.2 times more Selenium and 906 times more Sodium than Almonds.
• While Almonds contain 8.4 times more Calcium, 6 times more Copper, 10.8 times more Magnesium, 2.9 times more Manganese, 4.8 times more Phosphorus, 7.3 times more Potassium and 3.5 times more Zinc than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Popovers, dry mix, enriched have 13 times more Omega 3 and 3.3 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 11.6 times more Fat, 3.9 times more Saturated Fat, 15.7 times more Omega 6 and 2 times more Protein than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.