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

Weight per 500 calories

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

Blanched Almonds have 1.5 times more energy per unit of mass than Snacks, popcorn, microwave, 94% fat free, which is very high in comparison to other foods. Snacks, popcorn, microwave, 94% fat free having very high energy density.

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

Macros Ratio

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

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.82% 7.6g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.8% 95g	12% 16g	130g per day for Men 19-50 years
Sugars	1.1% 0.81g	5.4% 3.92g	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	% 0g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 0.81g	% 3.78g	g per day for Men 19-50 years
Fiber	44.5% 17g	22% 8.4g	38g per day for Men 19-50 years
Protein	24% 13.3g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1.8% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.26% 0.087mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	7.5% 0.097mg	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	5.6% 22.4μg	10.4% 41.5μg	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	3.4% 0.51mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.14% 1.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.74% 17.4mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	36.2% 0.33mg	97% 0.87mg	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	44.6% 3.57mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	58.7% 1.35mg	67.6% 1.56mg	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	54% 378mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	15.6% 8.6μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	31.7% 3.5mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.14% 5.25g	0.1% 3.82g	3700g per day for Men 19-50 years

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

• Snacks, popcorn, microwave, 94% fat free have 2.7 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 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.
• Both Snacks, popcorn, microwave, 94% fat free and Blanched Almonds have similar amounts of Vitamin B3 per 500 kcal.
• Both Snacks, popcorn, microwave, 94% fat free as well as Blanched 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 Snacks, popcorn, microwave, 94% fat free vs Blanched Almonds:

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

Comparison of macro-nutrients per 500 calories:

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