Comparing Nutrients in 300 calories Popcorn, microwave, low fat and sodiumVS Almonds

Weight per 300 calories

Popcorn, microwave, low fat and sodium

70g

Almonds

51.8g

Almonds have 1.3 times more energy per unit of mass than Popcorn, microwave, low fat and sodium, which is very high in comparison to other foods. Popcorn, microwave, low fat and sodium having very high energy density.

Which food has more nutrients per 300 calories - Popcorn, microwave, low fat and sodium or Almonds?

Macros Ratio

Protein Fat Carbs

Popcorn, microwave, low fat and sodium

12%

20%

68%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Popcorn, microwave, low fat and sodiumvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.85%6.64g

Fat

26.7%26g

6.64 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.1%0.99g

Saturated Fat

6.16%1.97g

0.99 gvs1.97 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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10.8%0.17g

Omega 3

0.097%0.002g

0.17 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13.6%2.3g

Omega 6

37.6%6.4g

2.3 gvs6.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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39.5%51.3g

Carbohydrate

8.6%11g

51.3 gvs11 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.52%0.38g

Sugars

3.1%2.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.38 gvs2.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.079%0.057g

≤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]

NA gvs0.057 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.088g

NA gvs0.088 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.05g

NA gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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26%9.93g

Fiber

17%6.48g

9.93 gvs6.48 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15.7%8.8g

Protein

19.6%11g

8.8 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Popcorn, microwave, low fat and sodiumvs Almonds

0.54%4.9μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

4.9 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20.4%0.24mg

Vitamin B1

8.85%0.11mg

Thiamine

0.24 mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.9%0.077mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.077 mgvs0.59 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.05%1.45mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

1.45 mgvs1.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

4.9%0.24mg

Pantothenic acid

NA mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.14%0.12mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.12 mgvs0.071 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.97%12μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

12 μgvs22.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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23.4%3.5mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

3.5 mgvs13.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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9.15%11μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

11 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Popcorn, microwave, low fat and sodiumvs Almonds

0.77%7.7mg

Calcium

14%139mg

7.7 mgvs139 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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42.3%0.38mg

Copper

59.4%0.53mg

0.38 mgvs0.53 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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20%1.6mg

Iron

24%1.92mg

1.6 mgvs1.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25%106mg

Magnesium

33.3%140mg

106 mgvs140 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

49%1.13mg

NA mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

52%23.5μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs23.5 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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26.4%185mg

Phosphorus

35.6%249mg

185 mgvs249 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.96%169mg

Potassium

11%380mg

169 mgvs380 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11%6μg

Selenium

3.86%2.12μg

6 μgvs2.12 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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23%343mg

Sodium

0.035%0.52mg

343 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.3%2.68mg

Zinc

14.7%1.6mg

2.68 mgvs1.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.053%1.96g

Water

0.062%2.3g

1.96 gvs2.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Popcorn, microwave, low fat and sodium vs Almonds:

Popcorn, microwave, low fat and sodium has 2.3 times more Vitamin B1, 1.7 times more Vitamin B6 and more Vitamin K than Almonds.
While Almonds contain 7.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B9 and 3.8 times more Vitamin E than Popcorn, microwave, low fat and sodium.
Both Popcorn, microwave, low fat and sodium as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Popcorn, microwave, low fat and sodium vs Almonds:

Popcorn, microwave, low fat and sodium has 2.8 times more Selenium, 661.3 times more Sodium and 1.7 times more Zinc than Almonds.
While Almonds contain 18.1 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus and 2.3 times more Potassium than Popcorn, microwave, low fat and sodium.
Both Popcorn, microwave, low fat and sodium and Almonds have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Popcorn, microwave, low fat and sodium has 111.1 times more Omega 3, 4.6 times more Carbohydrate and 1.5 times more Fiber than Almonds.
While Almonds contain 3.9 times more Fat, 2 times more Saturated Fat, 2.8 times more Omega 6 and 6 times more Sugars than Popcorn, microwave, low fat and sodium.
Both Popcorn, microwave, low fat and sodium and Almonds have similar amounts of Energy and Protein per 300 kcal.
Both Popcorn, microwave, low fat and sodium as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Popcorn, microwave, low fat and sodiumVS Breakfast bar, corn flake crust with fruitAlmondsVS Breakfast bar, corn flake crust with fruitPopcorn, microwave, low fat and sodiumVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Popcorn, microwave, low fat and sodiumVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Popcorn, microwave, low fat and sodium or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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