Comparing Nutrients in 100 grams Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Blanched Almonds	Recommended Dietary Allowance
Energy	20% 583kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.6g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	21.3% 6.82g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	53.3% 0.85g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	131% 22.3g	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	34.7% 45g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	0.63% 0.46g	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	0.097% 0.07g	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	% 0.07g	% 0.03g	g per day for Men 19-50 years
Sucrose	% 0.31g	% 4.46g	g per day for Men 19-50 years
Fiber	21.3% 8.1g	26% 9.9g	38g per day for Men 19-50 years
Protein	13% 7.3g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.47% 1.2mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	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	6.25% 25μg	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	0.33% 0.3mg	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	16% 2.43mg	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.4% 4mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.3μg	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	24.8% 1.98mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	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	28.4% 199mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	5.35% 182mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	60.6% 909mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Blanched Almonds:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Vitamin B1, 12.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.4 times more Vitamin B5, 2 times more Vitamin B9 and 9.8 times more Vitamin E than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Blanched Almonds have similar amounts of Vitamin B6 per 100 g.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Blanched Almonds:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 47.8 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 59 times more Calcium, 6.3 times more Copper, 1.7 times more Iron, 3.4 times more Magnesium, 2.9 times more Manganese, 2.4 times more Phosphorus, 3.6 times more Potassium and 1.5 times more Selenium than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Blanched Almonds have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 1.7 times more Saturated Fat, 213.3 times more Omega 3, 1.8 times more Omega 6 and 2.4 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 10.1 times more Sugars and 2.9 times more Protein than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Blanched Almonds have similar amounts of Energy, Fat and Fiber per 100 g.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.