Comparing Nutrients in 7 ounces Almonds VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Macros Ratio

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

Macro Nutrients

	Almonds	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	39.6% 1149kcal	36.6% 1062kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	62% 60g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	91% 29g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	48% 8.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	87.4% 114g	130g per day for Men 19-50 years
Sugars	12% 8.63g	0.82% 0.6g	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	0.3% 0.22g	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	% 0.34g	% 0g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 0.6g	g per day for Men 19-50 years
Fiber	65.3% 25g	52.2% 20g	38g per day for Men 19-50 years
Protein	75% 42g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	7.44% 29.8μg	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	339% 51mg	38.5% 5.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	53.4% 534mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	45% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	92% 7.36mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	66.6% 1.53mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	78% 546mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	101% 1514mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.048% 1.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• Almonds have 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.
• While Popcorn, microwave, regular (butter) flavor, made with palm oil contains more Vitamin A, 2.3 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• Almonds have 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.
• While Popcorn, microwave, regular (butter) flavor, made with palm oil contains 1.4 times more Selenium and 763 times more Sodium than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.7 times more Fat, 3 times more Omega 6, 14.5 times more Sugars, 1.3 times more Fiber and 2.5 times more Protein than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While Popcorn, microwave, regular (butter) flavor, made with palm oil contains 3.8 times more Saturated Fat and 2.7 times more Carbohydrate than Almonds.
• Both Almonds and Popcorn, microwave, regular (butter) flavor, made with palm oil have similar amounts of Energy per 7 oz.
• Both Almonds as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.