Comparing Nutrients in 7 ounces Popcorn, microwave, low fat and sodium VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, low fat and sodium	12%	20%	68%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Popcorn, microwave, low fat and sodium	Roasted Almonds	Recommended Dietary Allowance
Energy	29.4% 851kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	8.78% 2.8g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	38.7% 6.58g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	32% 41.7g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	74% 28g	57% 21.6g	38g per day for Men 19-50 years
Protein	44.7% 25g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, low fat and sodium	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	20.8% 0.27mg	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	8.43% 33.7μg	27.3% 109μg	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	66.3% 9.94mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, low fat and sodium	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.2% 22mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	242% 2.2mg	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	56.6% 4.52mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	71.3% 300mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	NA	193% 4.43mg	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	75% 524mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	65% 972mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Popcorn, microwave, low fat and sodium vs Roasted Almonds:

• Popcorn, microwave, low fat and sodium has 4.5 times more Vitamin B1, 1.3 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 10.9 times more Vitamin B2, 1.8 times more Vitamin B3, 3.2 times more Vitamin B9 and 4.8 times more Vitamin E than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Popcorn, microwave, low fat and sodium vs Roasted Almonds:

• Popcorn, microwave, low fat and sodium has 4.3 times more Selenium and 163.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 24.4 times more Calcium, 2 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus and 3 times more Potassium than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Dry Roasted Almonds have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Popcorn, microwave, low fat and sodium has 24.7 times more Omega 3, 3.5 times more Carbohydrate and 1.3 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Energy, 5.5 times more Fat, 2.9 times more Saturated Fat, 3.9 times more Omega 6, 9 times more Sugars and 1.7 times more Protein than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.