Comparing Nutrients in 5 ounces Snacks, popcorn, air-popped (Unsalted) VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Roasted Almonds	Recommended Dietary Allowance
Energy	18.7% 541kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	23% 29.8g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	56.3% 21.4g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	30.4% 17g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.76mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	15% 0.19mg	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	8.15% 32.6μg	19.5% 78μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped (Unsalted)	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.4% 14mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	173% 1.56mg	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	47% 3.77mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	44.2% 186mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	138% 3.16mg	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	60.7% 425mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	12.5% 427mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	44.3% 4.88mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, popcorn, air-popped (Unsalted) vs Roasted Almonds:

• Snacks, popcorn, air-popped (Unsalted) have 2.6 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.2 times more Vitamin B2, 1.9 times more Vitamin B3 and 2.4 times more Vitamin B9 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Snacks, popcorn, air-popped (Unsalted) vs Roasted Almonds:

• Snacks, popcorn, air-popped (Unsalted) have 5 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 26.8 times more Calcium, 2.6 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 2.4 times more Manganese, 1.6 times more Phosphorus and 2.4 times more Potassium than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Dry Roasted Almonds have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, popcorn, air-popped (Unsalted) have 6 times more Omega 3, 3.7 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Energy, 12.5 times more Fat, 7.2 times more Saturated Fat, 7 times more Omega 6 and 1.7 times more Protein than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.