Comparing Nutrients in 7 ounces Popcorn, sugar syrup/caramel, fat-free VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Blanched Almonds	Recommended Dietary Allowance
Energy	26% 756kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	28.5% 37g	130g per day for Men 19-50 years
Sugars	177% 128g	12.7% 9.2g	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% 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	NA	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	13% 4.96g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	17.6% 0.23mg	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	2% 7.94μg	24.3% 97μg	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	1.7% 0.26mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	226% 2.04mg	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	20% 1.6mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	NA	158% 3.64mg	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	15.6% 109mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	6.42% 218mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Popcorn, sugar syrup/caramel, fat-free vs Blanched Almonds:

• Blanched Almonds contain 5 times more Vitamin B1, 12.3 times more Vitamin B2, 10.2 times more Vitamin B3, 2.4 times more Vitamin B6, 12.3 times more Vitamin B9 and 182.7 times more Vitamin E than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Popcorn, sugar syrup/caramel, fat-free vs Blanched Almonds:

• Popcorn, sugar syrup/caramel, fat-free has 15.1 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 13.1 times more Calcium, 7.3 times more Copper, 4.1 times more Iron, 9.9 times more Magnesium, 8.7 times more Phosphorus, 6 times more Potassium and 4.8 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Blanched Almonds have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Popcorn, sugar syrup/caramel, fat-free has 11.5 times more Omega 3, 4.8 times more Carbohydrate and 14 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Energy, 37.5 times more Fat, 19.8 times more Saturated Fat, 21 times more Omega 6, 4 times more Fiber and 10.7 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.