Comparing Nutrients in 300 calories Snacks, popcorn, microwave, 94% fat free VS Oil Roasted Almonds

Weight per 300 calories

• Snacks, popcorn, microwave, 94% fat free: 74.6g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 1.5 times more energy per unit of mass than Snacks, popcorn, microwave, 94% fat free, which is very high in comparison to other foods. Snacks, popcorn, microwave, 94% fat free having very high energy density.

Which food has more nutrients per 300 calories - Snacks, popcorn, microwave, 94% fat free or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.55g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	2.76% 0.88g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	9.5% 1.6g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.7% 56.7g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	0.67% 0.49g	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% 0g	0% 0g	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	% 0g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0.49g	% 2.16g	g per day for Men 19-50 years
Fiber	26.7% 10g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	14.3% 8g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.08% 9.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.67% 0.11mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.8% 1.57mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	4.5% 0.058mg	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	3.36% 13.4μg	3.34% 13.3μg	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	2.04% 0.31mg	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.82μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.04% 10.4mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	52.4% 0.47mg	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	26.8% 2.14mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	53% 1.2mg	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	32.4% 227mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	6.23% 212mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	9.36% 5.15μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	28.4% 426mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.085% 3.15g	0.037% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, popcorn, microwave, 94% fat free vs Oil Roasted Almonds:

• Snacks, popcorn, microwave, 94% fat free have 2.7 times more Vitamin B6 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.4 times more Vitamin B2 and 41.9 times more Vitamin E than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Oil Roasted Almonds have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Snacks, popcorn, microwave, 94% fat free as well as Oil Roasted 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, microwave, 94% fat free vs Oil Roasted Almonds:

• Snacks, popcorn, microwave, 94% fat free have 2.5 times more Selenium, 862.2 times more Sodium and 1.4 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 13.8 times more Calcium, 2.4 times more Copper, 1.5 times more Magnesium, 1.5 times more Manganese and 1.6 times more Potassium than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Oil Roasted Almonds have similar amounts of Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, popcorn, microwave, 94% fat free have 6.5 times more Carbohydrate and 2 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6 times more Fat, 2.4 times more Saturated Fat, 4.1 times more Omega 6, 4.6 times more Sugars and 1.3 times more Protein than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Oil Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Snacks, popcorn, microwave, 94% fat free as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.