Comparing Nutrients in 7 ounces Snacks, popcorn, air-popped (Unsalted) VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Almonds	Recommended Dietary Allowance
Energy	26% 758kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.65g	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	119% 155g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	79% 30g	65.3% 25g	38g per day for Men 19-50 years
Protein	42.5% 24g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.6% 0.4mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.2% 0.56mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.4% 0.49mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.4% 45.6μg	22% 87.3μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	339% 51mg	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

	Snacks, popcorn, air-popped (Unsalted)	Almonds	Recommended Dietary Allowance
Calcium	2% 20mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	227% 2.05mg	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	66% 5.28mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	85% 595mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.6μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	62% 6.83mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.22% 8.14g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, popcorn, air-popped (Unsalted) vs Almonds:

• Snacks, popcorn, air-popped (Unsalted) have 1.8 times more Vitamin B6 than Almonds.
• While Almonds contain 4 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.9 times more Vitamin B9 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Almonds have similar amounts of Vitamin B1 and Vitamin B5 per 7 oz.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Snacks, popcorn, air-popped (Unsalted) vs Almonds:

• Snacks, popcorn, air-popped (Unsalted) have 2.4 times more Selenium than Almonds.
• While Almonds contain 26.9 times more Calcium, 2.5 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 2.3 times more Manganese, 1.6 times more Phosphorus and 2.4 times more Potassium than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Almonds have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, popcorn, air-popped (Unsalted) have 20 times more Omega 3, 3.6 times more Carbohydrate and 1.2 times more Fiber than Almonds.
• While Almonds contain 1.5 times more Energy, 11.9 times more Fat, 6.7 times more Saturated Fat, 6.7 times more Omega 6 and 1.8 times more Protein than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.