Comparing Nutrients in 300 calories Snacks, popcorn, microwave, 94% fat freeVS Almonds

Weight per 300 calories

Snacks, popcorn, microwave, 94% fat free

74.6g

Almonds

51.8g

Almonds have 1.4 times more energy per unit of mass than Snacks, popcorn, microwave, 94% fat free, which is very high in comparison to other foods. Snacks, popcorn, microwave, 94% fat free having very high energy density.

Which food has more nutrients per 300 calories - Snacks, popcorn, microwave, 94% fat free or Almonds?

Macros Ratio

Protein Fat Carbs

Snacks, popcorn, microwave, 94% fat free

11%

14%

75%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Snacks, popcorn, microwave, 94% fat freevs 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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4.7%4.55g

Fat

26.7%26g

4.55 gvs26 g

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

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2.76%0.88g

Saturated Fat

6.16%1.97g

0.88 gvs1.97 g

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

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2.57%0.041g

Omega 3

0.097%0.002g

0.041 gvs0.002 g

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

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9.5%1.6g

Omega 6

37.6%6.4g

1.6 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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43.7%56.7g

Carbohydrate

8.6%11g

56.7 gvs11 g

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

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0.67%0.49g

Sugars

3.1%2.25g

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

0.49 gvs2.25 g

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

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0%0g

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]

0 gvs0.057 g

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

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%0g

Glucose

%0.088g

0 gvs0.088 g

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

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%0.49g

Sucrose

%2.05g

0.49 gvs2.05 g

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

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26.7%10g

Fiber

17%6.48g

10 gvs6.48 g

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

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14.3%8g

Protein

19.6%11g

8 gvs11 g

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

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

Snacks, popcorn, microwave, 94% fat freevs Almonds

1.08%9.7μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

9.7 μgvs0 μg

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

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4.35%0.052mg

Vitamin B1

8.85%0.11mg

Thiamine

0.052 mgvs0.11 mg

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

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8.67%0.11mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.11 mgvs0.59 mg

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

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9.8%1.57mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

1.57 mgvs1.87 mg

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

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

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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12%0.16mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.16 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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3.36%13.4μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

13.4 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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2.04%0.31mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0.31 mgvs13.3 mg

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

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0.68%0.82μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.82 μgvs0 μg

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

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Minerals

Snacks, popcorn, microwave, 94% fat freevs Almonds

1.04%10.4mg

Calcium

14%139mg

10.4 mgvs139 mg

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

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21.7%0.2mg

Copper

59.4%0.53mg

0.2 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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26.8%2.14mg

Iron

24%1.92mg

2.14 mgvs1.92 mg

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

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22%93mg

Magnesium

33.3%140mg

93 mgvs140 mg

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

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35.2%0.81mg

Manganese

49%1.13mg

0.81 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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32.4%227mg

Phosphorus

35.6%249mg

227 mgvs249 mg

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

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6.23%212mg

Potassium

11%380mg

212 mgvs380 mg

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

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9.36%5.15μg

Selenium

3.86%2.12μg

5.15 μgvs2.12 μg

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

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28.4%426mg

Sodium

0.035%0.52mg

426 mgvs0.52 mg

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

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19%2.1mg

Zinc

14.7%1.6mg

2.1 mgvs1.6 mg

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

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0.085%3.15g

Water

0.062%2.3g

3.15 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 Snacks, popcorn, microwave, 94% fat free vs Almonds:

Snacks, popcorn, microwave, 94% fat free have 2.2 times more Vitamin B6 than Almonds.
While Almonds contain 2 times more Vitamin B1, 5.2 times more Vitamin B2, 1.7 times more Vitamin B9 and 43.4 times more Vitamin E than Snacks, popcorn, microwave, 94% fat free.
Both Snacks, popcorn, microwave, 94% fat free and Almonds have similar amounts of Vitamin B3 per 300 kcal.
Both Snacks, popcorn, microwave, 94% fat free as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Snacks, popcorn, microwave, 94% fat free vs Almonds:

Snacks, popcorn, microwave, 94% fat free have 2.4 times more Selenium, 822.4 times more Sodium and 1.3 times more Zinc than Almonds.
While Almonds contain 13.3 times more Calcium, 2.7 times more Copper, 1.5 times more Magnesium, 1.4 times more Manganese and 1.8 times more Potassium than Snacks, popcorn, microwave, 94% fat free.
Both Snacks, popcorn, microwave, 94% fat free and Almonds have similar amounts of Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Snacks, popcorn, microwave, 94% fat free have 5.1 times more Carbohydrate and 1.6 times more Fiber than Almonds.
While Almonds contain 5.7 times more Fat, 2.2 times more Saturated Fat, 4 times more Omega 6, 4.6 times more Sugars and 1.4 times more Protein than Snacks, popcorn, microwave, 94% fat free.
Both Snacks, popcorn, microwave, 94% fat free and Almonds have similar amounts of Energy per 300 kcal.
Both Snacks, popcorn, microwave, 94% fat free as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Snacks, popcorn, microwave, 94% fat freeVS Snacks, popcorn, microwave, low fatAlmondsVS Snacks, popcorn, microwave, low fatSnacks, popcorn, microwave, 94% fat freeVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Snacks, popcorn, microwave, 94% fat freeVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Snacks, popcorn, microwave, 94% fat free or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: