Comparing Nutrients in 500 calories Popcorn, sugar syrup/caramel, fat-freeVS Blanched Almonds

Weight per 500 calories

Popcorn, sugar syrup/caramel, fat-free

131g

Blanched Almonds

84.7g

Blanched Almonds have 1.5 times more energy per unit of mass than Popcorn, sugar syrup/caramel, fat-free, which is very high in comparison to other foods. Popcorn, sugar syrup/caramel, fat-free having high energy density.

Which food has more nutrients per 500 calories - Popcorn, sugar syrup/caramel, fat-free or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Popcorn, sugar syrup/caramel, fat-free

95%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Popcorn, sugar syrup/caramel, fat-freevs Blanched Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.9%1.84g

Fat

46%44.5g

1.84 gvs44.5 g

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

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0.82%0.26g

Saturated Fat

10.5%3.35g

0.26 gvs3.35 g

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

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3.77%0.06g

Omega 3

0.21%0.003g

0.06 gvs0.003 g

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

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4.54%0.77g

Omega 6

61.6%10.5g

0.77 gvs10.5 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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91%118g

Carbohydrate

12%16g

118 gvs16 g

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

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117%85g

Sugars

5.4%3.92g

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

85 gvs3.92 g

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

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Fructose

0%0g

≤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 g

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

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Glucose

%0.025g

NA gvs0.025 g

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

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Sucrose

%3.78g

NA gvs3.78 g

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

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8.63%3.3g

Fiber

22%8.4g

3.3 gvs8.4 g

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

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4.7%2.62g

Protein

32.4%18g

2.62 gvs18 g

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

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Vitamins

Popcorn, sugar syrup/caramel, fat-freevs Blanched Almonds

0.29%2.62μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.62 μgvs0 μg

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

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4.16%0.05mg

Vitamin B1

13.5%0.16mg

Thiamine

0.05 mgvs0.16 mg

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

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5.86%0.076mg

Vitamin B2

46.3%0.6mg

Riboflavin

0.076 mgvs0.6 mg

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

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2.8%0.45mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

0.45 mgvs2.97 mg

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

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Vitamin B5

5.32%0.27mg

Pantothenic acid

NA mgvs0.27 mg

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

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4.74%0.062mg

Vitamin B6

7.5%0.097mg

Pyridoxine

0.062 mgvs0.097 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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1.3%5.25μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

5.25 μgvs41.5 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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1.14%0.17mg

Vitamin E

134%20mg

Tocopherols and Tocotrienols

0.17 mgvs20 mg

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

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0.98%1.2μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.2 μgvs0 μg

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

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Minerals

Popcorn, sugar syrup/caramel, fat-freevs Blanched Almonds

2.36%23.6mg

Calcium

20%200mg

23.6 mgvs200 mg

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

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20.4%0.18mg

Copper

97%0.87mg

0.18 mgvs0.87 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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13%1.05mg

Iron

34.7%2.78mg

1.05 mgvs2.78 mg

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

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8.44%35.4mg

Magnesium

54%227mg

35.4 mgvs227 mg

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

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Manganese

67.6%1.56mg

NA mgvs1.56 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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10.3%72mg

Phosphorus

58.2%408mg

72 mgvs408 mg

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

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4.25%144mg

Potassium

16.4%558mg

144 mgvs558 mg

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

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8.6%4.72μg

Selenium

4.93%2.7μg

4.72 μgvs2.7 μg

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

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25%375mg

Sodium

1.07%16mg

375 mgvs16 mg

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

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7.4%0.81mg

Zinc

23%2.5mg

0.81 mgvs2.5 mg

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

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0.21%7.87g

Water

0.1%3.82g

7.87 gvs3.82 g

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

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Lets compare vitamin content per 500 calories of Popcorn, sugar syrup/caramel, fat-free vs Blanched Almonds:

Blanched Almonds contain 3.2 times more Vitamin B1, 7.9 times more Vitamin B2, 6.6 times more Vitamin B3, 1.6 times more Vitamin B6, 7.9 times more Vitamin B9 and 118 times more Vitamin E than Popcorn, sugar syrup/caramel, fat-free.
Both Popcorn, sugar syrup/caramel, fat-free as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Popcorn, sugar syrup/caramel, fat-free vs Blanched Almonds:

Popcorn, sugar syrup/caramel, fat-free has 1.7 times more Selenium and 23.3 times more Sodium than Blanched Almonds.
While Blanched Almonds contain 8.5 times more Calcium, 4.7 times more Copper, 2.6 times more Iron, 6.4 times more Magnesium, 5.6 times more Phosphorus, 3.9 times more Potassium and 3.1 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.

Comparison of macro-nutrients per 500 calories:

Popcorn, sugar syrup/caramel, fat-free has 7.5 times more Carbohydrate and 21.6 times more Sugars than Blanched Almonds.
While Blanched Almonds contain 24.2 times more Fat, 12.8 times more Saturated Fat, 13.6 times more Omega 6, 2.6 times more Fiber and 6.9 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
Both Popcorn, sugar syrup/caramel, fat-free and Blanched Almonds have similar amounts of Energy per 500 kcal.
Both Popcorn, sugar syrup/caramel, fat-free as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Popcorn, sugar syrup/caramel, fat-freeVS Fat Free Potato ChipsBlanched AlmondsVS Fat Free Potato ChipsPopcorn, sugar syrup/caramel, fat-freeVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Popcorn, sugar syrup/caramel, fat-freeVS Blanched Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Popcorn, sugar syrup/caramel, fat-free or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: