Comparing Nutrients in 100 grams Popcorn, microwave, regular (butter) flavor, made with palm oil VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%
Almonds	14%	72%	14%

Macro Nutrients

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Almonds	Recommended Dietary Allowance
Energy	18.4% 535kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	31% 30.2g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	45.6% 14.6g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 3.95g	g per day for Men 19-50 years
Fiber	26.3% 10g	33% 12.5g	38g per day for Men 19-50 years
Protein	15% 8.4g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Almonds	Recommended Dietary Allowance
Vitamin A	1% 9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	11% 44μg	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	19.4% 2.9mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Almonds	Recommended Dietary Allowance
Calcium	2.3% 23mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	115% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	25.8% 2.06mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	33.6% 0.77mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39.3% 275mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	51% 763mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.024% 0.9g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Popcorn, microwave, regular (butter) flavor, made with palm oil vs Almonds:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has more Vitamin A, 2.3 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 4.4 times more Vitamin B1, 19 times more Vitamin B2, 2.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.9 times more Vitamin B9 and 8.8 times more Vitamin E than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Popcorn, microwave, regular (butter) flavor, made with palm oil vs Almonds:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 1.4 times more Selenium and 763 times more Sodium than Almonds.
• While Almonds contain 11.7 times more Calcium, 5.1 times more Copper, 1.8 times more Iron, 2.5 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Zinc than Popcorn, microwave, regular (butter) flavor, made with palm oil.

Comparison of macro-nutrients per 100 grams:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 3.8 times more Saturated Fat and 2.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Fat, 3 times more Omega 6, 14.5 times more Sugars and 2.5 times more Protein than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Almonds have similar amounts of Energy and Fiber per 100 g.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 g.