Comparing Nutrients in 5 ounces Snacks, popcorn, cakes VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, cakes	10%	7%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, popcorn, cakes	Almonds	Recommended Dietary Allowance
Energy	18.8% 544kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	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	87.3% 114g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	1.4% 1.02g	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	NA	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	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	11% 4.1g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	24.6% 13.7g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, cakes	Almonds	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.86% 0.11mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.2% 8.5mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	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	6.38% 25.5μg	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	2.74% 0.41mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, cakes	Almonds	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	89.6% 0.81mg	162% 1.46mg	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	33% 2.65mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	53.7% 225mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	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	56% 393mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	13.6% 464mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	27.2% 408mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	51.4% 5.66mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, popcorn, cakes vs Almonds:

• Snacks, popcorn, cakes have 1.7 times more Vitamin B3 and 1.3 times more Vitamin B6 than Almonds.
• While Almonds contain 2.7 times more Vitamin B1, 6.4 times more Vitamin B2, 2.4 times more Vitamin B9 and 88.4 times more Vitamin E than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes and Almonds have similar amounts of Vitamin B5 per 5 oz.
• Both Snacks, popcorn, cakes as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Snacks, popcorn, cakes vs Almonds:

• Snacks, popcorn, cakes have 2.4 times more Selenium, 288 times more Sodium and 1.3 times more Zinc than Almonds.
• While Almonds contain 29.9 times more Calcium, 1.8 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 1.7 times more Phosphorus and 2.2 times more Potassium than Snacks, popcorn, cakes.

Comparison of macro-nutrients per 5 ounces:

• Snacks, popcorn, cakes have 13.3 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 16.1 times more Fat, 7.9 times more Saturated Fat, 9.4 times more Omega 6, 6 times more Sugars, 4.3 times more Fiber and 2.2 times more Protein than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.