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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, popcorn, air-popped	Almonds	Recommended Dietary Allowance
Energy	60.5% 1755kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	21.2% 20.6g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	9.03% 2.9g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	15.3% 0.24g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	60.4% 10.3g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	271% 353g	75% 98g	130g per day for Men 19-50 years
Sugars	5.44% 3.95g	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	0.44% 0.32g	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	% 0.32g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 3.27g	% 18g	g per day for Men 19-50 years
Fiber	173% 65.8g	149% 56.7g	38g per day for Men 19-50 years
Protein	105% 58.7g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Almonds	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.3% 0.47mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.3% 2.3mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.8% 0.71mg	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	35% 141μg	50% 200μg	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	8.77% 1.3mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Almonds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	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	181% 14.5mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	219% 5.05mg	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	232% 1624mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	44% 1492mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.54% 20g	3700g per day for Men 19-50 years

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

• Snacks, popcorn, air-popped have more Vitamin A and more Vitamin K than Almonds.
• While Almonds contain 2 times more Vitamin B1, 13.7 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B9 and 88.4 times more Vitamin E than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Snacks, popcorn, air-popped as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Almonds contain 38.4 times more Calcium, 3.9 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 Snacks, popcorn, air-popped and Almonds have similar amounts of Iron and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, popcorn, air-popped have 18 times more Omega 3 and 3.6 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 11 times more Fat, 6 times more Saturated Fat, 5.4 times more Omega 6, 5 times more Sugars and 1.6 times more Protein than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Almonds have similar amounts of Fiber per 1 lb.
• Both Snacks, popcorn, air-popped as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.