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

Weight per 300 calories

• Blanched Almonds: 50.8g
• Snacks, popcorn, home-prepared, oil-popped, unsalted: 60g

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

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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%

Macro Nutrients

	Blanched 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	27.5% 26.7g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	9.47% 3.03g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	29.6% 0.47g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	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	7.3% 9.5g	27% 35g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	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% 0g	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	15.8% 6g	38g per day for Men 19-50 years
Protein	19.4% 11g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	8.1% 0.097mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	6.46% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.23% 25μg	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	80.5% 12mg	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

	Blanched Almonds	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Calcium	12% 120mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	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	21% 1.67mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	15.4% 64.8mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	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% 245mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	7.96% 4.38μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	0.12% 1.8mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	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

Blanched Almonds VS Snacks, Popcorn, Home-prepared, Oil-popped, Unsalted Nutrients Per 300 Kcal

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

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

• 300 calories of Blanched Almonds have 1.2 times more Vitamin B1, 4.3 times more Vitamin B2, 1.9 times more Vitamin B3, 2.4 times more Vitamin B9 and 8.3 times more Vitamin E than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While 300 kcal of Snacks, popcorn, home-prepared, oil-popped, unsalted contain 2.2 times more Vitamin B6 than Blanched Almonds.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B6
• 300 calories of Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Blanched 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 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Snacks, popcorn, home-prepared, oil-popped, unsalted:

• 300 calories of Blanched Almonds have 20 times more Calcium, 3.9 times more Copper, 2.1 times more Magnesium, 1.6 times more Phosphorus and 2.5 times more Potassium than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While 300 kcal of Snacks, popcorn, home-prepared, oil-popped, unsalted contain 2.7 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Snacks, popcorn, home-prepared, oil-popped, unsalted contain similar levels of Iron and Zinc per 300 calories.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium
• 300 calories of Snacks, popcorn, home-prepared, oil-popped, unsalted lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 1.6 times more Fat and 2 times more Protein than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While 300 kcal of Snacks, popcorn, home-prepared, oil-popped, unsalted contain 1.5 times more Saturated Fat, 233.1 times more Omega 3 and 3.7 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Snacks, popcorn, home-prepared, oil-popped, unsalted offer comparable quantities of Energy, Omega 6 and Fiber per 300 calories.
• 300 calories of Blanched Almonds provide inadequate amounts of Omega 3