Comparing Nutrients in 100 grams Almonds VS Snacks, popcorn, oil-popped, white popcorn, salt added

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Almonds	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Energy	20% 579kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	74.6% 12.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	44% 57.2g	130g per day for Men 19-50 years
Sugars	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 3.95g	NA	g per day for Men 19-50 years
Fiber	33% 12.5g	26.3% 10g	38g per day for Men 19-50 years
Protein	37.8% 21g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	4.25% 17μg	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	0.33% 0.3mg	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	171% 25.6mg	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

	Almonds	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Calcium	27% 269mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	24.6% 0.22mg	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	46.4% 3.7mg	34.8% 2.78mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	38.2% 0.88mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	6.6% 225mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	59% 884mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Almonds have 1.5 times more Vitamin B1, 8.4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.6 times more Vitamin B9 than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 1.5 times more Vitamin B6 than Almonds.
• Both Almonds as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Almonds vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Almonds have 26.9 times more Calcium, 4.7 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 2.5 times more Manganese, 1.9 times more Phosphorus and 3.3 times more Potassium than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 1.8 times more Selenium and 884 times more Sodium than Almonds.
• Both Almonds and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Almonds have 1.8 times more Fat, 1.3 times more Fiber and 2.4 times more Protein than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 1.3 times more Saturated Fat, 243.3 times more Omega 3 and 2.7 times more Carbohydrate than Almonds.
• Both Almonds and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Energy and Omega 6 per 100 g.
• Both Almonds as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.