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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Almonds	Recommended Dietary Allowance
Energy	59.7% 1733kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	8.08% 2.6g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	49% 8.35g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	272% 353g	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	180% 68.5g	149% 56.7g	38g per day for Men 19-50 years
Protein	97% 54.4g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	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	26% 104μg	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	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

	Snacks, popcorn, air-popped (Unsalted)	Almonds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	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	151% 12mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	141% 594mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	186% 4.28mg	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	194% 1361mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	40% 1365mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	81.6% 45μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	142% 15.6mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	0.54% 20g	3700g per day for Men 19-50 years

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

• Snacks, popcorn, air-popped (Unsalted) have 1.8 times more Vitamin B6 than Almonds.
• While Almonds contain 4 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.9 times more Vitamin B9 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Almonds have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

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

• Snacks, popcorn, air-popped (Unsalted) have 2.4 times more Selenium than Almonds.
• While Almonds contain 26.9 times more Calcium, 2.5 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 2.3 times more Manganese, 1.6 times more Phosphorus and 2.4 times more Potassium than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Almonds have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, popcorn, air-popped (Unsalted) have 20 times more Omega 3, 3.6 times more Carbohydrate and 1.2 times more Fiber than Almonds.
• While Almonds contain 1.5 times more Energy, 11.9 times more Fat, 6.7 times more Saturated Fat, 6.7 times more Omega 6 and 1.8 times more Protein than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.