Comparing Nutrients in 500 calories Almonds VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Weight per 500 calories

• Almonds: 86.4g
• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat: 85.8g

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

Which food has more nutrients per 500 calories - Almonds or Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%

Macro Nutrients

	Almonds	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	38.5% 37.3g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	18.3% 5.85g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	45.7% 0.73g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	113% 19g	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	29.7% 38.6g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	0.54% 0.39g	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	0.083% 0.06g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 0.27g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.76% 6.86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	9.58% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	3.76% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	3.95% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	7.2% 0.093mg	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	5.36% 21.4μg	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	0.29% 0.26mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.93% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Calcium	23.2% 232mg	0.34% 3.43mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	15.4% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.4μg	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	21.2% 1.7mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	16% 67.8mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	23.5% 0.54mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	3.43% 1.9μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• Almonds have 1.5 times more Vitamin B1, 20.1 times more Vitamin B2, 3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 10.6 times more Vitamin E than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Almonds as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat 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, oil-popped, microwave, regular flavor, no trans fat:

• Almonds have 67.7 times more Calcium, 6.4 times more Copper, 1.9 times more Iron, 3.4 times more Magnesium, 3.5 times more Manganese, 2.4 times more Phosphorus, 4.1 times more Potassium and 1.9 times more Selenium than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 902.8 times more Sodium than Almonds.
• Both Almonds and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 9.5 times more Sugars, 1.6 times more Fiber and 2.9 times more Protein than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 1.8 times more Saturated Fat, 282.4 times more Omega 3, 1.8 times more Omega 6 and 2.1 times more Carbohydrate than Almonds.
• Both Almonds and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have similar amounts of Energy and Fat per 500 kcal.
• Both Almonds as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.