Comparing Nutrients in 100 calories Blanched Almonds VS Snacks, popcorn, air-popped (Unsalted)

Weight per 100 calories

• Blanched Almonds: 17g
• Snacks, popcorn, air-popped (Unsalted): 26g

Blanched Almonds have 1.5 times more energy per 100g than Snacks, popcorn, air-popped (Unsalted). It has very high energy density when compared to other foods. Snacks, popcorn, air-popped (Unsalted) having high energy density.

Which food has more nutrients per 100 calories - Blanched Almonds or Snacks, popcorn, air-popped (Unsalted)?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%

Macro Nutrients

	Blanched Almonds	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	0.98% 0.016g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	NA	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	NA	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 0.76g	NA	g per day for Men 19-50 years
Fiber	4.4% 1.68g	10.4% 3.95g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.029% 0.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.032mg	4.43% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	4.93% 0.064mg	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	2.08% 8.3μg	1.5% 6.02μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27% 4.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Calcium	4% 40mg	0.26% 2.6mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	12.2% 0.11mg	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	6.95% 0.56mg	8.7% 0.7mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	8.17% 34.3mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	10.7% 0.25mg	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	11.6% 81.5mg	11.2% 78.5mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	2.3% 78.8mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	0.07% 1.05mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.029% 1.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Blanched Almonds vs Snacks, popcorn, air-popped (Unsalted):

• Blanched Almonds have 1.6 times more Vitamin B2 and 1.4 times more Vitamin B9 than Snacks, popcorn, air-popped (Unsalted).
• While Snacks, popcorn, air-popped (Unsalted) contain 1.6 times more Vitamin B1, 2.1 times more Vitamin B5 and 3.3 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Snacks, popcorn, air-popped (Unsalted) have similar amounts of Vitamin B3 per 100 kcal.
• Both Blanched Almonds as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Blanched Almonds vs Snacks, popcorn, air-popped (Unsalted):

• Blanched Almonds have 15.3 times more Calcium, 1.6 times more Copper, 1.3 times more Magnesium, 1.3 times more Manganese and 1.4 times more Potassium than Snacks, popcorn, air-popped (Unsalted).
• While Snacks, popcorn, air-popped (Unsalted) contain 1.3 times more Iron, 4.8 times more Selenium and 1.8 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Snacks, popcorn, air-popped (Unsalted) have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Blanched Almonds have 8.1 times more Fat, 4.5 times more Saturated Fat and 4.4 times more Omega 6 than Snacks, popcorn, air-popped (Unsalted).
• While Snacks, popcorn, air-popped (Unsalted) contain 6.4 times more Carbohydrate and 2.4 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Snacks, popcorn, air-popped (Unsalted) have similar amounts of Energy and Protein per 100 kcal.
• Both Blanched Almonds as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.