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

Macros Ratio

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

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Blanched Almonds	Recommended Dietary Allowance
Energy	13% 382kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	NA	6.4% 4.63g	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	NA	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	NA	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 4.46g	g per day for Men 19-50 years
Fiber	39.7% 15g	26% 9.9g	38g per day for Men 19-50 years
Protein	21.4% 12g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.8% 0.28mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	8.85% 0.12mg	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	5.75% 23μg	12.3% 49μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped (Unsalted)	Blanched Almonds	Recommended Dietary Allowance
Calcium	1% 10mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	114% 1.03mg	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	33.3% 2.66mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	79.8% 1.84mg	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	43% 300mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	8.85% 301mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	18% 9.9μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.44mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	0.12% 4.5g	3700g per day for Men 19-50 years

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

• Snacks, popcorn, air-popped (Unsalted) have 1.3 times more Vitamin B5 and 2.1 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.1 times more Vitamin B9 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Blanched Almonds have similar amounts of Vitamin B1 per 100 g.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

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

• Snacks, popcorn, air-popped (Unsalted) have 3.1 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 23.6 times more Calcium, 2.4 times more Copper, 2 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium and 4.8 times more Sodium than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Blanched Almonds have similar amounts of Iron and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, popcorn, air-popped (Unsalted) have 15 times more Omega 3, 4.2 times more Carbohydrate and 1.5 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Energy, 12.5 times more Fat, 6.9 times more Saturated Fat, 6.7 times more Omega 6 and 1.8 times more Protein than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.