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

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, enriched	11%	11%	78%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Popovers, dry mix, enriched	Blanched Almonds	Recommended Dietary Allowance
Energy	58% 1683kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	56% 18g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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% 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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	NA	118% 45g	38g per day for Men 19-50 years
Protein	84.2% 47g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, enriched	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	40% 0.52mg	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	164% 658μg	55.6% 222μg	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	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	14.5% 145mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	86% 0.78mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	362% 8.32mg	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	64.8% 454mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	310% 171μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	274% 4110mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	1.43% 53g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Popovers, dry mix, enriched have 2.3 times more Vitamin B1, 1.5 times more Vitamin B5, 3 times more Vitamin B9 and more Vitamin B12 than Blanched Almonds.
• While Blanched Almonds contain 4.8 times more Vitamin B2 and 2.7 times more Vitamin B6 than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Blanched Almonds have similar amounts of Vitamin B3 per 1 lb.
• Both Popovers, dry mix, enriched as well as Blanched Almonds have insufficient amounts of Vitamin A and Vitamin C in 1 lb.

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

• Popovers, dry mix, enriched have 11.8 times more Selenium and 47.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 7.4 times more Calcium, 6 times more Copper, 10.7 times more Magnesium, 2.5 times more Manganese, 4.8 times more Phosphorus, 6.6 times more Potassium and 3.4 times more Zinc than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Blanched Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Popovers, dry mix, enriched have 9.8 times more Omega 3 and 3.8 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 12.2 times more Fat, 4 times more Saturated Fat, 15.8 times more Omega 6 and 2.1 times more Protein than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.