Comparing Nutrients in 300 calories Blanched Almonds VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Weight per 300 calories

• Blanched Almonds: 50.8g
• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat: 51.5g

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

Which food has more nutrients per 300 calories - Blanched Almonds or Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%

Macro Nutrients

	Blanched Almonds	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	23% 22.4g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	27.4% 0.44g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	67.6% 11.5g	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	18% 23g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	0.33% 0.24g	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	0.05% 0.036g	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	% 0.036g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 0.16g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	11% 4.17g	38g per day for Men 19-50 years
Protein	19.4% 11g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.46% 4.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	5.75% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	2.26% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	3.84% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	2.37% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	4.3% 0.056mg	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	3.2% 13μg	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	0.17% 0.15mg	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	8.34% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.76% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Calcium	12% 120mg	0.21% 2.06mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.081% 3.24μg	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	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	9.68% 40.7mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	14% 0.32mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	31% 468mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• Blanched Almonds have 1.4 times more Vitamin B1, 12.3 times more Vitamin B2, 2.9 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B9 and 9.7 times more Vitamin E than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Blanched Almonds and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have similar amounts of Vitamin B6 per 300 kcal.
• Both Blanched Almonds as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• Blanched Almonds have 58.3 times more Calcium, 6.3 times more Copper, 1.6 times more Iron, 3.4 times more Magnesium, 2.9 times more Manganese, 2.4 times more Phosphorus and 3.6 times more Potassium than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 48.4 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have similar amounts of Zinc per 300 kcal.
• Both Blanched Almonds as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 9.9 times more Sugars, 1.2 times more Fiber and 2.9 times more Protein than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 1.7 times more Saturated Fat, 215.8 times more Omega 3, 1.8 times more Omega 6 and 2.4 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have similar amounts of Energy and Fat per 300 kcal.
• Both Blanched Almonds as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.