Comparing Nutrients in 100 grams Snacks, popcorn, microwave, 94% fat free VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Almond paste	8%	52%	40%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Almond paste	Recommended Dietary Allowance
Energy	14% 402kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.1g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	32.8% 5.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	36.8% 48g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	50% 36.3g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.65g	NA	g per day for Men 19-50 years
Fiber	35.8% 13.6g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	19% 10.7g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Almond paste	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	2.77% 0.036mg	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	4.5% 18μg	18.3% 73μg	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	0.11% 0.1mg	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	2.73% 0.41mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.92% 1.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Almond paste	Recommended Dietary Allowance
Calcium	1.4% 14mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	50.4% 0.45mg	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	36% 2.87mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	29.5% 124mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	37.2% 0.86mg	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	43.4% 304mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	12.5% 6.9μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	38% 571mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	0.11% 4.2g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, microwave, 94% fat free VS Almond paste per 100 g

Compare the macro and micronutrient content in 100 g of Snacks, popcorn, microwave, 94% fat free versus 100 g of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Snacks, popcorn, microwave, 94% fat free have 1.5 times more Vitamin B3 and 5.8 times more Vitamin B6 than Almond paste.
• While 100 g of Almond paste contain 2.7 times more Vitamin B2, 4.1 times more Vitamin B9 and 33 times more Vitamin E than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Almond paste provide similar amounts of Vitamin B1 per 100 grams.
• Both Snacks, popcorn, microwave, 94% fat free as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

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

• 100 grams of Snacks, popcorn, microwave, 94% fat free have 1.8 times more Iron, 1.3 times more Manganese, 1.6 times more Selenium, 63.4 times more Sodium and 1.9 times more Zinc than Almond paste.
• While 100 g of Almond paste contain 12.3 times more Calcium and 1.7 times more Copper than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Almond paste contain similar levels of Magnesium, Phosphorus and Potassium per 100 grams.
• 100 grams of Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, popcorn, microwave, 94% fat free have 1.6 times more Carbohydrate and 2.8 times more Fiber than Almond paste.
• While 100 g of Almond paste contain 4.5 times more Fat, 2.2 times more Saturated Fat, 3.6 times more Omega 3, 2.6 times more Omega 6 and 55.8 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Almond paste offer comparable quantities of Energy and Protein per 100 grams.