Comparing Nutrients in 500 calories Popcorn, sugar syrup/caramel, fat-free VS Almonds

Weight per 500 calories

• Popcorn, sugar syrup/caramel, fat-free: 131g
• Almonds: 86.4g

Almonds have 1.5 times more energy per unit of mass than Popcorn, sugar syrup/caramel, fat-free, which is very high in comparison to other foods. Popcorn, sugar syrup/caramel, fat-free having high energy density.

Which food has more nutrients per 500 calories - Popcorn, sugar syrup/caramel, fat-free or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Almonds	14%	72%	14%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	3.77% 0.06g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	117% 85g	5.2% 3.76g	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	NA	0.13% 0.095g	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	NA	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	8.63% 3.3g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	4.7% 2.62g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Almonds	Recommended Dietary Allowance
Vitamin A	0.29% 2.62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.86% 0.076mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.74% 0.062mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.3% 5.25μg	9.5% 38μg	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	1.14% 0.17mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.98% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Almonds	Recommended Dietary Allowance
Calcium	2.36% 23.6mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	99% 0.89mg	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	13% 1.05mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	NA	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.3% 72mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	4.25% 144mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	25% 375mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.21% 7.87g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Popcorn, sugar syrup/caramel, fat-free vs Almonds:

• Almonds contain 3.5 times more Vitamin B1, 12.9 times more Vitamin B2, 7 times more Vitamin B3, 1.9 times more Vitamin B6, 7.2 times more Vitamin B9 and 129.7 times more Vitamin E than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Popcorn, sugar syrup/caramel, fat-free vs Almonds:

• Popcorn, sugar syrup/caramel, fat-free has 1.3 times more Selenium and 434.6 times more Sodium than Almonds.
• While Almonds contain 9.8 times more Calcium, 4.8 times more Copper, 3.1 times more Iron, 6.6 times more Magnesium, 5.8 times more Phosphorus, 4.4 times more Potassium and 3.3 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.

Comparison of macro-nutrients per 500 calories:

• Popcorn, sugar syrup/caramel, fat-free has 6.4 times more Carbohydrate and 22.6 times more Sugars than Almonds.
• While Almonds contain 23.5 times more Fat, 12.5 times more Saturated Fat, 13.8 times more Omega 6, 3.3 times more Fiber and 7 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Almonds have similar amounts of Energy per 500 kcal.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.