Comparing Nutrients in 7 ounces Snacks, popcorn, microwave, 94% fat free VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Blanched Almonds	Recommended Dietary Allowance
Energy	27.5% 798kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	7.34% 2.35g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	25.2% 4.3g	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	116% 151g	28.5% 37g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	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	0% 0g	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	% 0g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 8.85g	g per day for Men 19-50 years
Fiber	71% 27g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	38% 21.3g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	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	32% 0.42mg	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	8.93% 35.7μg	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	5.42% 0.81mg	314% 47mg	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, microwave, 94% fat free	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	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	71% 5.7mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	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	86% 603mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	75.5% 1133mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.23% 8.37g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, popcorn, microwave, 94% fat free vs Blanched Almonds:

• Snacks, popcorn, microwave, 94% fat free have more Vitamin A and 1.8 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Vitamin B1, 4.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.7 times more Vitamin B9 and 57.9 times more Vitamin E than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Snacks, popcorn, microwave, 94% fat free vs Blanched Almonds:

• Snacks, popcorn, microwave, 94% fat free have 2.2 times more Selenium and 30.1 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 16.9 times more Calcium, 3.9 times more Copper, 2.2 times more Magnesium, 1.7 times more Manganese, 1.6 times more Phosphorus and 2.3 times more Potassium than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Blanched Almonds have similar amounts of Iron and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, popcorn, microwave, 94% fat free have 13.8 times more Omega 3, 4.1 times more Carbohydrate and 1.4 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Energy, 8.6 times more Fat, 3.3 times more Saturated Fat, 5.7 times more Omega 6, 7.1 times more Sugars and 2 times more Protein than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.