Comparing Nutrients in 300 calories Almonds VS Snacks, popcorn, microwave, 94% fat free

Weight per 300 calories

• Almonds: 51.8g
• Snacks, popcorn, microwave, 94% fat free: 74.6g

Almonds have 1.4 times more energy per 100g than Snacks, popcorn, microwave, 94% fat free. It has very high energy density when compared to other foods. Snacks, popcorn, microwave, 94% fat free having very high energy density.

Which food has more nutrients per 300 calories - Almonds or Snacks, popcorn, microwave, 94% fat free?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Almonds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	4.7% 4.55g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	2.76% 0.88g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	9.5% 1.6g	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	43.7% 56.7g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	0.67% 0.49g	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	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	% 0.088g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 0.49g	g per day for Men 19-50 years
Fiber	17% 6.48g	26.7% 10g	38g per day for Men 19-50 years
Protein	19.6% 11g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.08% 9.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	4.35% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	8.67% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	9.8% 1.57mg	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	12% 0.16mg	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	3.36% 13.4μg	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	2.04% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.68% 0.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	14% 139mg	1.04% 10.4mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	21.7% 0.2mg	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	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	35.2% 0.81mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	6.23% 212mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	9.36% 5.15μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	28.4% 426mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.085% 3.15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Snacks, popcorn, microwave, 94% fat free:

• Almonds have 2 times more Vitamin B1, 5.2 times more Vitamin B2, 1.7 times more Vitamin B9 and 43.4 times more Vitamin E than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 2.2 times more Vitamin B6 than Almonds.
• Both Almonds and Snacks, popcorn, microwave, 94% fat free have similar amounts of Vitamin B3 per 300 kcal.
• Both Almonds as well as Snacks, popcorn, microwave, 94% 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 Snacks, popcorn, microwave, 94% fat free:

• Almonds have 13.3 times more Calcium, 2.7 times more Copper, 1.5 times more Magnesium, 1.4 times more Manganese and 1.8 times more Potassium than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 2.4 times more Selenium, 822.4 times more Sodium and 1.3 times more Zinc than Almonds.
• Both Almonds and Snacks, popcorn, microwave, 94% fat free have similar amounts of Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 5.7 times more Fat, 2.2 times more Saturated Fat, 4 times more Omega 6, 4.6 times more Sugars and 1.4 times more Protein than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 5.1 times more Carbohydrate and 1.6 times more Fiber than Almonds.
• Both Almonds and Snacks, popcorn, microwave, 94% fat free have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.