Comparing Nutrients in 100 grams Blanched Almonds VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	20.3% 590kcal	14% 402kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	58.5% 76g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	0.9% 0.65g	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	% 0.03g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 0.65g	g per day for Men 19-50 years
Fiber	26% 9.9g	35.8% 13.6g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	16% 0.21mg	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	12.3% 49μg	4.5% 18μg	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	158% 23.8mg	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	23.6% 236mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	29% 0.26mg	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	41% 3.28mg	36% 2.87mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	29.5% 124mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	47% 1.1mg	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	68.7% 481mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	38% 571mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.11% 4.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Snacks, popcorn, microwave, 94% fat free:

• Blanched Almonds have 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.
• While Snacks, popcorn, microwave, 94% fat free contain more Vitamin A and 1.8 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Snacks, popcorn, microwave, 94% fat free:

• Blanched Almonds have 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.
• While Snacks, popcorn, microwave, 94% fat free contain 2.2 times more Selenium and 30.1 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Snacks, popcorn, microwave, 94% fat free have similar amounts of Iron and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 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.
• While Snacks, popcorn, microwave, 94% fat free contain 13.8 times more Omega 3, 4.1 times more Carbohydrate and 1.4 times more Fiber than Blanched Almonds.
• Both Blanched Almonds as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.