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

Weight per 500 calories

• Blanched Almonds: 84.7g
• Snacks, popcorn, microwave, 94% fat free: 124g

Blanched Almonds have 1.5 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 - Blanched Almonds or Snacks, popcorn, microwave, 94% fat free?

Macros Ratio

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

Macro Nutrients

	Blanched 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	46% 44.5g	7.82% 7.6g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	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	12% 16g	72.8% 95g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	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% 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	% 0.025g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 0.81g	g per day for Men 19-50 years
Fiber	22% 8.4g	44.5% 17g	38g per day for Men 19-50 years
Protein	32.4% 18g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	13.5% 0.16mg	7.26% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	20% 0.26mg	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	10.4% 41.5μg	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	134% 20mg	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

	Blanched Almonds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	20% 200mg	1.74% 17.4mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	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	34.7% 2.78mg	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	58.7% 1.35mg	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	58.2% 408mg	54% 378mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	15.6% 8.6μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	47.3% 710mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.14% 5.25g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.9 times more Vitamin B1, 3.2 times more Vitamin B2, 1.9 times more Vitamin B9 and 39.5 times more Vitamin E than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 2.7 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Snacks, popcorn, microwave, 94% fat free have similar amounts of Vitamin B3 per 500 kcal.
• Both Blanched 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 Blanched Almonds vs Snacks, popcorn, microwave, 94% fat free:

• Blanched Almonds have 11.5 times more Calcium, 2.7 times more Copper, 1.5 times more Magnesium and 1.6 times more Potassium than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 1.3 times more Iron, 3.2 times more Selenium, 44.1 times more Sodium and 1.4 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Snacks, popcorn, microwave, 94% fat free have similar amounts of Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 5.9 times more Fat, 2.3 times more Saturated Fat, 3.9 times more Omega 6, 4.9 times more Sugars and 1.4 times more Protein than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 6 times more Carbohydrate and 2 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Snacks, popcorn, microwave, 94% fat free have similar amounts of Energy per 500 kcal.
• Both Blanched Almonds as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.