Comparing Nutrients in 300 calories Roasted Almonds VS Snacks, popcorn, oil-popped, white popcorn, salt added

Weight per 300 calories

• Roasted Almonds: 50.2g
• Snacks, popcorn, oil-popped, white popcorn, salt added: 60g

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

Which food has more nutrients per 300 calories - Roasted Almonds or Snacks, popcorn, oil-popped, white popcorn, salt added?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Roasted Almonds	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	9.17% 2.93g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	27.4% 0.44g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	44.8% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	NA	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	0.007% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	15.8% 6g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.067% 0.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	6.7% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	6.28% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	9.65% 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	6.9% 27.6μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Calcium	13.4% 134mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	23.4% 1.87mg	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	48.7% 1.1mg	23% 0.53mg	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	33.8% 236mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	7.96% 4.38μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	35.4% 530mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.045% 1.68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Almonds vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Dry Roasted Almonds have 7.4 times more Vitamin B2, 2 times more Vitamin B3 and 2.7 times more Vitamin B9 than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 2.1 times more Vitamin B1 and 1.8 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Vitamin B5 per 300 kcal.
• Both Dry Roasted Almonds as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Roasted Almonds vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Dry Roasted Almonds have 22.4 times more Calcium, 4.2 times more Copper, 2.2 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus and 2.6 times more Potassium than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 4.4 times more Selenium and 352.4 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Almonds have 1.6 times more Fat and 1.9 times more Protein than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 1.4 times more Saturated Fat, 87.3 times more Omega 3 and 3.3 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Energy, Omega 6 and Fiber per 300 kcal.
• Both Dry Roasted Almonds as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.