Comparing Nutrients in 7 ounces Almonds VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Almonds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	39.6% 1149kcal	27.5% 798kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	25.2% 4.3g	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	116% 151g	130g per day for Men 19-50 years
Sugars	12% 8.63g	1.78% 1.3g	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	% 1.3g	g per day for Men 19-50 years
Fiber	65.3% 25g	71% 27g	38g per day for Men 19-50 years
Protein	75% 42g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	32% 0.42mg	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	8.93% 35.7μg	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	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	53.4% 534mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	57.8% 0.52mg	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	92% 7.36mg	71% 5.7mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	94% 2.15mg	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	86% 603mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.23% 8.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Snacks, popcorn, microwave, 94% fat free:

• Almonds have 2.9 times more Vitamin B1, 7.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2.4 times more Vitamin B9 and 62.5 times more Vitamin E than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain more Vitamin A and 1.5 times more Vitamin B6 than Almonds.
• Both Almonds as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Snacks, popcorn, microwave, 94% fat free:

• Almonds have 19.2 times more Calcium, 3.9 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus and 2.6 times more Potassium than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 1.7 times more Selenium and 571 times more Sodium than Almonds.
• Both Almonds and Snacks, popcorn, microwave, 94% fat free have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.4 times more Energy, 8.2 times more Fat, 3.2 times more Saturated Fat, 5.7 times more Omega 6, 6.7 times more Sugars and 2 times more Protein than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 18.3 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• Both Almonds and Snacks, popcorn, microwave, 94% fat free have similar amounts of Fiber per 7 oz.
• Both Almonds as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.