Comparing Nutrients in 7 ounces Snacks, popcorn, cakes VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, cakes	10%	7%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, popcorn, cakes	Almonds	Recommended Dietary Allowance
Energy	26.3% 762kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	2.98% 0.95g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	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	122% 159g	33% 42.8g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	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	15% 5.75g	65.3% 25g	38g per day for Men 19-50 years
Protein	34.4% 19.2g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, cakes	Almonds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.5% 12mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	8.93% 35.7μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.84% 0.58mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, cakes	Almonds	Recommended Dietary Allowance
Calcium	1.8% 18mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	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	46.4% 3.7mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	75% 316mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	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	78.5% 550mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	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	38% 572mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, popcorn, cakes vs Almonds:

• Snacks, popcorn, cakes have 1.7 times more Vitamin B3 and 1.3 times more Vitamin B6 than Almonds.
• While Almonds contain 2.7 times more Vitamin B1, 6.4 times more Vitamin B2, 2.4 times more Vitamin B9 and 88.4 times more Vitamin E than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes and Almonds have similar amounts of Vitamin B5 per 7 oz.
• Both Snacks, popcorn, cakes as well as 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 Snacks, popcorn, cakes vs Almonds:

• Snacks, popcorn, cakes have 2.4 times more Selenium, 288 times more Sodium and 1.3 times more Zinc than Almonds.
• While Almonds contain 29.9 times more Calcium, 1.8 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 1.7 times more Phosphorus and 2.2 times more Potassium than Snacks, popcorn, cakes.

Comparison of macro-nutrients per 7 ounces:

• Snacks, popcorn, cakes have 13.3 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 16.1 times more Fat, 7.9 times more Saturated Fat, 9.4 times more Omega 6, 6 times more Sugars, 4.3 times more Fiber and 2.2 times more Protein than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.