Comparing Nutrients in 7 ounces Snacks, popcorn, microwave, low fat VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, low fat	12%	20%	68%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, popcorn, microwave, low fat	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	29% 841kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	8.78% 2.8g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	38.7% 6.58g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	27% 35g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	74% 28g	55% 21g	38g per day for Men 19-50 years
Protein	44.7% 25g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, low fat	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	18% 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	8.43% 33.7μg	13.4% 53.6μg	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	6.6% 0.99mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, low fat	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.2% 22mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	211% 1.9mg	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	56.6% 4.52mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	71.3% 300mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	NA	212% 4.9mg	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	75% 524mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	83.2% 1248mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, microwave, low fat VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, popcorn, microwave, low fat versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, popcorn, microwave, low fat vs Oil Roasted Almonds:

• 7 ounces of Snacks, popcorn, microwave, low fat have 3.8 times more Vitamin B1 and 1.4 times more Vitamin B6 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 7.1 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B9 and 51.9 times more Vitamin E than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Snacks, popcorn, microwave, low fat vs Oil Roasted Almonds:

• 7 ounces of Snacks, popcorn, microwave, low fat have 2.1 times more Selenium, 629 times more Sodium and 1.2 times more Zinc than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 26.5 times more Calcium, 1.8 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus and 2.9 times more Potassium than Snacks, popcorn, microwave, low fat.
• 7 ounces of Snacks, popcorn, microwave, low fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, popcorn, microwave, low fat have more Omega 3, 4.1 times more Carbohydrate and 1.4 times more Fiber than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.4 times more Energy, 5.8 times more Fat, 3 times more Saturated Fat, 4.1 times more Omega 6, 4.9 times more Sugars and 1.7 times more Protein than Snacks, popcorn, microwave, low fat.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3