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

Weight per 300 calories

• Snacks, popcorn, air-popped (Unsalted): 78.5g
• Almonds: 51.8g

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

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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	2.95% 0.047g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.45g	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	47% 61g	8.6% 11g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	31.2% 12g	17% 6.48g	38g per day for Men 19-50 years
Protein	17% 9.42g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Almonds	Recommended Dietary Allowance
Vitamin A	0.087% 0.79μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.54% 1.53mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	4.5% 18μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped (Unsalted)	Almonds	Recommended Dietary Allowance
Calcium	0.79% 7.85mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	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	26% 2.1mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	24.5% 103mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	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	33.7% 236mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	14% 7.77μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.14mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	24.6% 2.7mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Snacks, popcorn, air-popped (Unsalted) have 1.5 times more Vitamin B1, 1.4 times more Vitamin B5 and 2.7 times more Vitamin B6 than Almonds.
• While Almonds contain 2.7 times more Vitamin B2 and 1.3 times more Vitamin B9 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Almonds have similar amounts of Vitamin B3 per 300 kcal.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

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

• Snacks, popcorn, air-popped (Unsalted) have 3.7 times more Selenium and 1.7 times more Zinc than Almonds.
• While Almonds contain 17.7 times more Calcium, 1.6 times more Copper, 1.4 times more Magnesium, 1.5 times more Manganese and 1.6 times more Potassium than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Almonds have similar amounts of Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, popcorn, air-popped (Unsalted) have 5.5 times more Carbohydrate and 1.8 times more Fiber than Almonds.
• While Almonds contain 7.8 times more Fat, 4.4 times more Saturated Fat and 4.4 times more Omega 6 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.