Comparing Nutrients in 300 calories Almonds VS Snacks, popcorn, home-prepared, oil-popped, unsalted

Weight per 300 calories

• Almonds: 51.8g
• Snacks, popcorn, home-prepared, oil-popped, unsalted: 60g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Almonds or Snacks, popcorn, home-prepared, oil-popped, unsalted?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%

Macro Nutrients

	Almonds	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	9.47% 3.03g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	29.6% 0.47g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	45% 7.64g	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	27% 35g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	0.45% 0.32g	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	15.8% 6g	38g per day for Men 19-50 years
Protein	19.6% 11g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.53% 4.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	6.46% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	5.8% 0.93mg	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	9.7% 0.13mg	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	2.55% 10μg	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	0.2% 0.18mg	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	9.7% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Calcium	14% 139mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	14.7% 0.13mg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	15.4% 64.8mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	7.96% 4.38μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	0.12% 1.8mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.045% 1.68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Snacks, popcorn, home-prepared, oil-popped, unsalted:

• Almonds have 1.4 times more Vitamin B1, 7 times more Vitamin B2, 2 times more Vitamin B3, 2.2 times more Vitamin B9 and 9.1 times more Vitamin E than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While Snacks, popcorn, home-prepared, oil-popped, unsalted contain 1.8 times more Vitamin B6 than Almonds.
• Both Almonds as well as Snacks, popcorn, home-prepared, oil-popped, unsalted 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 Snacks, popcorn, home-prepared, oil-popped, unsalted:

• Almonds have 23.2 times more Calcium, 4 times more Copper, 2.2 times more Magnesium, 1.7 times more Phosphorus and 2.8 times more Potassium than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While Snacks, popcorn, home-prepared, oil-popped, unsalted contain 2.1 times more Selenium than Almonds.
• Both Almonds and Snacks, popcorn, home-prepared, oil-popped, unsalted have similar amounts of Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 1.5 times more Fat, 7 times more Sugars and 2 times more Protein than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While Snacks, popcorn, home-prepared, oil-popped, unsalted contain 1.5 times more Saturated Fat, 304.9 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
• Both Almonds and Snacks, popcorn, home-prepared, oil-popped, unsalted have similar amounts of Energy, Omega 6 and Fiber per 300 kcal.
• Both Almonds as well as Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.