Comparing Nutrients in 5 ounces Popcorn, microwave, regular (butter) flavor, made with palm oil VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%
Almonds	14%	72%	14%

Macro Nutrients

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Almonds	Recommended Dietary Allowance
Energy	26% 758kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	44% 43g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	34.2% 5.8g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.4% 81g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 5.6g	g per day for Men 19-50 years
Fiber	37.3% 14g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	21.2% 12g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Almonds	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.55% 0.067mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.28mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	15.6% 62.4μg	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	27.5% 4.12mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.08% 6.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Almonds	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	36.5% 2.9mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	47.6% 1.1mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	55.7% 390mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	16.4% 557mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	15.2% 8.36μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	72% 1082mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.034% 1.28g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil vs Almonds:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has more Vitamin A, 2.3 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 4.4 times more Vitamin B1, 19 times more Vitamin B2, 2.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.9 times more Vitamin B9 and 8.8 times more Vitamin E than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Popcorn, microwave, regular (butter) flavor, made with palm oil vs Almonds:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 1.4 times more Selenium and 763 times more Sodium than Almonds.
• While Almonds contain 11.7 times more Calcium, 5.1 times more Copper, 1.8 times more Iron, 2.5 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Zinc than Popcorn, microwave, regular (butter) flavor, made with palm oil.

Comparison of macro-nutrients per 5 ounces:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 3.8 times more Saturated Fat and 2.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Fat, 3 times more Omega 6, 14.5 times more Sugars and 2.5 times more Protein than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Almonds have similar amounts of Energy and Fiber per 5 oz.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.