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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, cakes	10%	7%	83%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, popcorn, cakes	Roasted Almonds	Recommended Dietary Allowance
Energy	18.8% 544kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	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	87.3% 114g	23% 29.8g	130g per day for Men 19-50 years
Sugars	1.4% 1.02g	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	11% 4.1g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	24.6% 13.7g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, cakes	Roasted 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	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.2% 8.5mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	9.1% 0.46mg	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	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.38% 25.5μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.74% 0.41mg	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	89.6% 0.81mg	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	33% 2.65mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	53.7% 225mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	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	56% 393mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	13.6% 464mg	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	27.2% 408mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	51.4% 5.66mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Snacks, popcorn, cakes have 1.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.7 times more Vitamin B2, 3.1 times more Vitamin B9 and 82.4 times more Vitamin E than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes and Dry Roasted Almonds have similar amounts of Vitamin B1 per 5 oz.
• Both Snacks, popcorn, cakes as well as Dry Roasted 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 Roasted Almonds:

• Snacks, popcorn, cakes have 5 times more Selenium, 96 times more Sodium and 1.2 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 29.8 times more Calcium, 1.9 times more Copper, 2 times more Iron, 1.8 times more Magnesium, 2.3 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 4 times more Omega 3 and 3.8 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Energy, 16.9 times more Fat, 8.5 times more Saturated Fat, 9.9 times more Omega 6, 6.8 times more Sugars, 3.8 times more Fiber and 2.2 times more Protein than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.