Comparing Nutrients in 300 calories Snacks, popcorn, air-popped VS Almonds

Weight per 300 calories

• Snacks, popcorn, air-popped: 77.5g
• Almonds: 51.8g

Almonds have 1.5 times more energy per unit of mass than Snacks, popcorn, air-popped, which is very high in comparison to other foods. Snacks, popcorn, air-popped having high energy density.

Which food has more nutrients per 300 calories - Snacks, popcorn, air-popped or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, popcorn, air-popped	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	8.6% 11g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	3.1% 2.25g	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	0.075% 0.054g	0.079% 0.057g	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	% 0.054g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 2.05g	g per day for Men 19-50 years
Fiber	29.6% 11.2g	17% 6.48g	38g per day for Men 19-50 years
Protein	18% 10g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Almonds	Recommended Dietary Allowance
Vitamin A	0.86% 7.75μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.7% 0.081mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.95% 0.064mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.36% 0.12mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6% 24μg	5.7% 22.8μg	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	1.5% 0.22mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.78% 0.93μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Almonds	Recommended Dietary Allowance
Calcium	0.54% 5.43mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	22.6% 0.2mg	59.4% 0.53mg	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	31% 2.47mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39.6% 278mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.2mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.07% 2.57g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, popcorn, air-popped vs Almonds:

• Snacks, popcorn, air-popped have 1.6 times more Vitamin B5 and 1.7 times more Vitamin B6 than Almonds.
• While Almonds contain 1.3 times more Vitamin B1, 9.2 times more Vitamin B2 and 59.1 times more Vitamin E than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Snacks, popcorn, air-popped as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Snacks, popcorn, air-popped vs Almonds:

• Snacks, popcorn, air-popped have 1.3 times more Iron and 1.5 times more Zinc than Almonds.
• While Almonds contain 25.7 times more Calcium, 2.6 times more Copper, 1.3 times more Magnesium, 1.3 times more Manganese, 1.5 times more Potassium and more Selenium than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Almonds have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, popcorn, air-popped have 5.4 times more Carbohydrate and 1.7 times more Fiber than Almonds.
• While Almonds contain 7.4 times more Fat, 4 times more Saturated Fat, 3.6 times more Omega 6 and 3.3 times more Sugars than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Snacks, popcorn, air-popped as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.