Comparing Nutrients in 5 ounces Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	28.5% 826kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	63.6% 61.7g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	30.2% 9.67g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	75.6% 1.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	186% 31.7g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	19.3% 25g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	8.9% 6.45g	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	0.14% 0.099g	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	% 0.099g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 6.2g	g per day for Men 19-50 years
Fiber	30.2% 11.5g	39% 15g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.52% 0.33mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	13% 0.17mg	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	8.86% 35.4μg	9.57% 38.3μg	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	0.47% 0.43mg	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	23% 3.44mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	25.5% 0.23mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.93μg	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	35% 2.8mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	38.8% 0.89mg	152% 3.5mg	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	40.3% 282mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	86% 1288mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Oil Roasted Almonds:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 1.5 times more Vitamin B1 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 13.7 times more Vitamin B2, 3.1 times more Vitamin B3 and 10.7 times more Vitamin E than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Oil Roasted Almonds have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Oil Roasted Almonds:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 909 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 72.8 times more Calcium, 5.9 times more Copper, 1.9 times more Iron, 3.5 times more Magnesium, 3.9 times more Manganese, 2.3 times more Phosphorus, 3.8 times more Potassium and 1.9 times more Selenium than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Oil Roasted Almonds have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 1.6 times more Saturated Fat, more Omega 3, 1.7 times more Omega 6 and 2.5 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Fat, 9.9 times more Sugars, 1.3 times more Fiber and 2.9 times more Protein than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Oil Roasted Almonds have similar amounts of Energy per 5 oz.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.