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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	13% 382kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	NA	6.28% 4.55g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.38g	g per day for Men 19-50 years
Fiber	39.7% 15g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	21.4% 12g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Oil Roasted 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	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.8% 0.28mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	9.08% 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	6.75% 27μg	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	173% 26mg	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)	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1% 10mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	106% 0.96mg	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	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	107% 2.46mg	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	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	8.85% 301mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	18% 9.9μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.44mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	0.076% 2.8g	3700g per day for Men 19-50 years

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

• Snacks, popcorn, air-popped (Unsalted) have 2.2 times more Vitamin B1, 1.8 times more Vitamin B5 and 2.1 times more Vitamin B6 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.8 times more Vitamin B2 and 1.9 times more Vitamin B3 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Oil Roasted Almonds have similar amounts of Vitamin B9 per 100 g.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Oil Roasted 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 Oil Roasted Almonds:

• Snacks, popcorn, air-popped (Unsalted) have 2.4 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 29.1 times more Calcium, 2.3 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 2.6 times more Manganese, 1.6 times more Phosphorus and 2.3 times more Potassium than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Oil Roasted Almonds have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, popcorn, air-popped (Unsalted) have more Omega 3, 4.4 times more Carbohydrate and 1.4 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Energy, 13.1 times more Fat, 7.4 times more Saturated Fat, 7.3 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 Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.