Comparing Nutrients in 300 calories Almonds VS Popcorn, sugar syrup/caramel, fat-free

Weight per 300 calories

• Almonds: 51.8g
• Popcorn, sugar syrup/caramel, fat-free: 78.7g

Almonds have 1.5 times more energy per 100g than Popcorn, sugar syrup/caramel, fat-free. It has very high energy density when compared to other foods. Popcorn, sugar syrup/caramel, fat-free having high energy density.

Which food has more nutrients per 300 calories - Almonds or Popcorn, sugar syrup/caramel, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Almonds	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	2.26% 0.036g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	2.72% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	54.5% 71g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	70.2% 51g	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	0.079% 0.057g	NA	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	5.2% 1.97g	38g per day for Men 19-50 years
Protein	19.6% 11g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Almonds	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	0.79% 3.15μg	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	88.5% 13.3mg	0.68% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	14% 139mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	12.2% 0.11mg	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	24% 1.92mg	7.87% 0.63mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	6.2% 43.3mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	2.55% 86.6mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	15% 225mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	4.44% 0.49mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.13% 4.72g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Popcorn, sugar syrup/caramel, fat-free:

• Almonds have 3.5 times more Vitamin B1, 12.9 times more Vitamin B2, 7 times more Vitamin B3, 1.9 times more Vitamin B6, 7.2 times more Vitamin B9 and 129.7 times more Vitamin E than Popcorn, sugar syrup/caramel, fat-free.
• Both Almonds as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Popcorn, sugar syrup/caramel, fat-free:

• Almonds have 9.8 times more Calcium, 4.8 times more Copper, 3.1 times more Iron, 6.6 times more Magnesium, 5.8 times more Phosphorus, 4.4 times more Potassium and 3.3 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 1.3 times more Selenium and 434.6 times more Sodium than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 23.5 times more Fat, 12.5 times more Saturated Fat, 13.8 times more Omega 6, 3.3 times more Fiber and 7 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 6.4 times more Carbohydrate and 22.6 times more Sugars than Almonds.
• Both Almonds and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.