Comparing Nutrients in 500 calories Roasted Almonds VS Snacks, popcorn, oil-popped, white popcorn, salt added

Weight per 500 calories

• Roasted Almonds: 83.6g
• Snacks, popcorn, oil-popped, white popcorn, salt added: 100g

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

Which food has more nutrients per 500 calories - Roasted Almonds or Snacks, popcorn, oil-popped, white popcorn, salt added?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Roasted Almonds	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	74.6% 12.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	44% 57.2g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	NA	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	0.012% 0.008g	NA	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	26.3% 10g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	16% 0.21mg	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	11.5% 46μg	4.25% 17μg	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	0.33% 0.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	133% 20mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Calcium	22.4% 224mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	24.6% 0.22mg	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	39% 3.1mg	34.8% 2.78mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	38.2% 0.88mg	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	56.3% 394mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	6.6% 225mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	59% 884mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Almonds vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Dry Roasted Almonds have 7.4 times more Vitamin B2, 2 times more Vitamin B3 and 2.7 times more Vitamin B9 than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 2.1 times more Vitamin B1 and 1.8 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Vitamin B5 per 500 kcal.
• Both Dry Roasted Almonds as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Roasted Almonds vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Dry Roasted Almonds have 22.4 times more Calcium, 4.2 times more Copper, 2.2 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus and 2.6 times more Potassium than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 4.4 times more Selenium and 352.4 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Almonds have 1.6 times more Fat and 1.9 times more Protein than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 1.4 times more Saturated Fat, 87.3 times more Omega 3 and 3.3 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Energy, Omega 6 and Fiber per 500 kcal.
• Both Dry Roasted Almonds as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.