Comparing Nutrients in 7 ounces Snacks, popcorn, home-prepared, oil-popped, unsalted VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Almonds	Recommended Dietary Allowance
Energy	34.2% 992kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	57.5% 55.8g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	98% 1.57g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	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	88.7% 115g	33% 42.8g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	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	52.2% 20g	65.3% 25g	38g per day for Men 19-50 years
Protein	32% 18g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Almonds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	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	8.43% 33.7μg	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	0.66% 0.6mg	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	32% 4.82mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Almonds	Recommended Dietary Allowance
Calcium	2% 20mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	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	69% 5.5mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	NA	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	71% 496mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, popcorn, home-prepared, oil-popped, unsalted vs Almonds:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 1.5 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 1.6 times more Vitamin B1, 8.1 times more Vitamin B2, 2.3 times more Vitamin B3, 2.6 times more Vitamin B9 and 10.5 times more Vitamin E than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, popcorn, home-prepared, oil-popped, unsalted vs Almonds:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 1.8 times more Selenium than Almonds.
• While Almonds contain 26.9 times more Calcium, 4.7 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 1.9 times more Phosphorus and 3.3 times more Potassium than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Almonds have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 1.3 times more Saturated Fat, 263.3 times more Omega 3 and 2.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.8 times more Fat, 8.1 times more Sugars and 2.4 times more Protein than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Almonds have similar amounts of Energy, Omega 6 and Fiber per 7 oz.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.