Comparing Nutrients in 500 calories Almonds VS Snacks, popcorn, microwave, 94% fat free

Weight per 500 calories

• Almonds: 86.4g
• Snacks, popcorn, microwave, 94% fat free: 124g

Almonds have 1.4 times more energy per 100g than Snacks, popcorn, microwave, 94% fat free. It has very high energy density when compared to other foods. Snacks, popcorn, microwave, 94% fat free having very high energy density.

Which food has more nutrients per 500 calories - Almonds or Snacks, popcorn, microwave, 94% fat free?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Almonds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	7.82% 7.6g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	72.8% 95g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	1.1% 0.81g	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	0.13% 0.095g	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	% 0.15g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 0.81g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	44.5% 17g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.8% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	7.26% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	5.6% 22.4μg	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	148% 22mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.14% 1.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	23.2% 232mg	1.74% 17.4mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	36.2% 0.33mg	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	40% 3.2mg	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	58.7% 1.35mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	54% 378mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	15.6% 8.6μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	47.3% 710mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.14% 5.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Snacks, popcorn, microwave, 94% fat free:

• Almonds have 2 times more Vitamin B1, 5.2 times more Vitamin B2, 1.7 times more Vitamin B9 and 43.4 times more Vitamin E than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 2.2 times more Vitamin B6 than Almonds.
• Both Almonds and Snacks, popcorn, microwave, 94% fat free have similar amounts of Vitamin B3 per 500 kcal.
• Both Almonds as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Snacks, popcorn, microwave, 94% fat free:

• Almonds have 13.3 times more Calcium, 2.7 times more Copper, 1.5 times more Magnesium, 1.4 times more Manganese and 1.8 times more Potassium than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 2.4 times more Selenium, 822.4 times more Sodium and 1.3 times more Zinc than Almonds.
• Both Almonds and Snacks, popcorn, microwave, 94% fat free have similar amounts of Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 5.7 times more Fat, 2.2 times more Saturated Fat, 4 times more Omega 6, 4.6 times more Sugars and 1.4 times more Protein than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 5.1 times more Carbohydrate and 1.6 times more Fiber than Almonds.
• Both Almonds and Snacks, popcorn, microwave, 94% fat free have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.