Comparing Nutrients in 500 calories Snacks, popcorn, microwave, 94% fat freeVS Almonds

Weight per 500 calories

Snacks, popcorn, microwave, 94% fat free

124g

Almonds

86.4g

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 500 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%

500 kcal ▼

Macro Nutrients

Snacks, popcorn, microwave, 94% fat freevs 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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7.82%7.6g

Fat

44.5%43g

7.6 gvs43 g

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

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4.6%1.47g

Saturated Fat

10.3%3.3g

1.47 gvs3.3 g

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

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4.28%0.068g

Omega 3

0.16%0.003g

0.068 gvs0.003 g

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

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16%2.7g

Omega 6

62.6%10.6g

2.7 gvs10.6 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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72.8%95g

Carbohydrate

14.3%18.6g

95 gvs18.6 g

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

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1.1%0.81g

Sugars

5.2%3.76g

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

0.81 gvs3.76 g

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

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0%0g

Fructose

0.13%0.095g

≤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 gvs0.095 g

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

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%0g

Glucose

%0.15g

0 gvs0.15 g

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

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%0.81g

Sucrose

%3.4g

0.81 gvs3.4 g

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

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44.5%17g

Fiber

28.4%10.8g

17 gvs10.8 g

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

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24%13.3g

Protein

32.6%18.3g

13.3 gvs18.3 g

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

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Vitamins

Snacks, popcorn, microwave, 94% fat freevs Almonds

1.8%16μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

16 μgvs0 μg

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

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7.26%0.087mg

Vitamin B1

14.8%0.18mg

Thiamine

0.087 mgvs0.18 mg

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

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14.4%0.19mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.19 mgvs0.98 mg

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

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16.3%2.6mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

2.6 mgvs3.12 mg

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

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Vitamin B5

8.13%0.41mg

Pantothenic acid

NA mgvs0.41 mg

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

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

20%0.26mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.26 mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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5.6%22.4μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

22.4 μgvs38 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 .

Find Snacks rich in Vitamin D Buy Vegan Vitamin D

3.4%0.51mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

0.51 mgvs22 mg

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

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1.14%1.37μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.37 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

1.74%17.4mg

Calcium

23.2%232mg

17.4 mgvs232 mg

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

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36.2%0.33mg

Copper

99%0.89mg

0.33 mgvs0.89 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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44.6%3.57mg

Iron

40%3.2mg

3.57 mgvs3.2 mg

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

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36.7%154mg

Magnesium

55.5%233mg

154 mgvs233 mg

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

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58.7%1.35mg

Manganese

82%1.9mg

1.35 mgvs1.9 mg

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

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Molybdenum

87%39μg

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

NA μgvs39 μg

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

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54%378mg

Phosphorus

59.3%415mg

378 mgvs415 mg

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

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10.4%353mg

Potassium

18.6%633mg

353 mgvs633 mg

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

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15.6%8.6μg

Selenium

6.44%3.54μg

8.6 μgvs3.54 μg

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

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47.3%710mg

Sodium

0.058%0.86mg

710 mgvs0.86 mg

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

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31.7%3.5mg

Zinc

24.5%2.7mg

3.5 mgvs2.7 mg

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

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0.14%5.25g

Water

0.1%3.8g

5.25 gvs3.8 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 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Snacks, popcorn, microwave, 94% fat free as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Snacks, popcorn, microwave, 94% fat freeVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Snacks, popcorn, microwave, 94% fat free or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: