Comparing Nutrients in 100 calories Snacks, popcorn, microwave, 94% fat free VS Almond paste

Weight per 100 calories

• Snacks, popcorn, microwave, 94% fat free: 25g
• Almond paste: 22g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Snacks, popcorn, microwave, 94% fat free or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Almond paste	8%	52%	40%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Almond paste	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.56% 1.5g	6.24% 6.06g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	8.03% 10.4g	130g per day for Men 19-50 years
Sugars	0.22% 0.16g	11% 7.9g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	8.9% 3.4g	2.76% 1.05g	38g per day for Men 19-50 years
Protein	4.76% 2.67g	3.5% 1.97g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Almond paste	Recommended Dietary Allowance
Vitamin A	0.36% 3.23μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.45% 0.017mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	6.95% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.26% 0.52mg	1.94% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.49% 0.025mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4% 0.052mg	0.6% 0.008mg	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	1.1% 4.48μg	4% 16μg	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	0.024% 0.022mg	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	0.68% 0.1mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.23% 0.27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Almond paste	Recommended Dietary Allowance
Calcium	0.35% 3.5mg	3.76% 37.6mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	11% 0.099mg	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	8.92% 0.71mg	4.37% 0.35mg	8mg per day for Men 19-50 years
Magnesium	7.34% 31mg	6.76% 28.4mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	8.13% 0.19mg	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% 75.6mg	8.05% 56.3mg	700mg per day for Men 19-50 years
Potassium	2.08% 70.6mg	2% 68.6mg	3400mg per day for Men 19-50 years
Selenium	3.12% 1.7μg	1.67% 0.92μg	55μg per day for Men 19-50 years
Sodium	9.47% 142mg	0.13% 1.97mg	1500mg per day for Men 19-50 years
Zinc	6.33% 0.7mg	2.94% 0.32mg	11mg per day for Men 19-50 years
Water	0.028% 1.05g	0.083% 3.07g	3700g per day for Men 19-50 years

Snacks, Popcorn, Microwave, 94% Fat Free VS Almond Paste Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Snacks, popcorn, microwave, 94% fat free or Almond paste?

Lets compare vitamin content per 100 calories of Snacks, popcorn, microwave, 94% fat free vs Almond paste:

• 100 calories of Snacks, popcorn, microwave, 94% fat free have 1.7 times more Vitamin B3 and 6.6 times more Vitamin B6 than Almond paste.
• While 100 kcal of Almond paste contain 2.4 times more Vitamin B2, 3.6 times more Vitamin B9 and 29 times more Vitamin E than Snacks, popcorn, microwave, 94% fat free.
• 100 calories of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B9 and Vitamin E
• 100 calories of Almond paste have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Snacks, popcorn, microwave, 94% fat free as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Snacks, popcorn, microwave, 94% fat free vs Almond paste:

• 100 calories of Snacks, popcorn, microwave, 94% fat free have 2 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Selenium, 72.3 times more Sodium and 2.2 times more Zinc than Almond paste.
• While 100 kcal of Almond paste contain 10.8 times more Calcium and 1.5 times more Copper than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Almond paste contain similar levels of Magnesium and Potassium per 100 calories.
• 100 calories of Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium
• 100 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Snacks, popcorn, microwave, 94% fat free have 1.8 times more Carbohydrate, 3.2 times more Fiber and 1.4 times more Protein than Almond paste.
• While 100 kcal of Almond paste contain 4 times more Fat, 3.2 times more Omega 3, 2.3 times more Omega 6 and 49 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Almond paste offer comparable quantities of Energy per 100 calories.
• 100 calories of Snacks, popcorn, microwave, 94% fat free provide inadequate amounts of Omega 3