Comparing Nutrients in 7 ounces Popovers, dry mix, enriched VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, enriched	11%	11%	78%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Popovers, dry mix, enriched	Blanched Almonds	Recommended Dietary Allowance
Energy	25.4% 736kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	9.15% 1.56g	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	108% 141g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	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	NA	51.7% 19.6g	38g per day for Men 19-50 years
Protein	37% 20.6g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, enriched	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.4% 0.29mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	72% 288μg	24.3% 97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popovers, dry mix, enriched	Blanched Almonds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	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	73.7% 5.9mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	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	28.3% 198mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	136% 74.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	120% 1798mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.63% 23.2g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Popovers, dry mix, enriched vs Blanched Almonds:

• Popovers, dry mix, enriched have 2.3 times more Vitamin B1, 1.5 times more Vitamin B5, 3 times more Vitamin B9 and more Vitamin B12 than Blanched Almonds.
• While Blanched Almonds contain 4.8 times more Vitamin B2 and 2.7 times more Vitamin B6 than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Blanched Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Popovers, dry mix, enriched as well as Blanched Almonds have insufficient amounts of Vitamin A and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Popovers, dry mix, enriched vs Blanched Almonds:

• Popovers, dry mix, enriched have 11.8 times more Selenium and 47.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 7.4 times more Calcium, 6 times more Copper, 10.7 times more Magnesium, 2.5 times more Manganese, 4.8 times more Phosphorus, 6.6 times more Potassium and 3.4 times more Zinc than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Blanched Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Popovers, dry mix, enriched have 9.8 times more Omega 3 and 3.8 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 12.2 times more Fat, 4 times more Saturated Fat, 15.8 times more Omega 6 and 2.1 times more Protein than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.