Comparing Nutrients in 5 ounces Snacks, popcorn, microwave, 94% fat freeVS Almonds

Macros Ratio

Protein Fat Carbs

Snacks, popcorn, microwave, 94% fat free

11%

14%

75%

Almonds

14%

72%

14%

5 oz ▼

Macro Nutrients

Snacks, popcorn, microwave, 94% fat freevs Almonds

19.6%570kcal

Energy

28.3%821kcal

570 kcalvs821 kcal

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

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8.9%8.65g

Fat

73%70.8g

8.65 gvs70.8 g

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

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5.24%1.68g

Saturated Fat

17%5.4g

1.68 gvs5.4 g

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

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4.87%0.078g

Omega 3

0.27%0.004g

0.078 gvs0.004 g

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

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18%3.06g

Omega 6

103%17.5g

3.06 gvs17.5 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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83%108g

Carbohydrate

23.5%30.5g

108 gvs30.5 g

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

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1.27%0.92g

Sugars

8.5%6.17g

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

0.92 gvs6.17 g

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

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0%0g

Fructose

0.22%0.16g

≤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 gvs0.16 g

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

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%0g

Glucose

%0.24g

0 gvs0.24 g

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

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%0.92g

Sucrose

%5.6g

0.92 gvs5.6 g

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

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50.7%19.3g

Fiber

46.6%17.7g

19.3 gvs17.7 g

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

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27%15g

Protein

53.5%30g

15 gvs30 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

2.05%18.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

18.4 μgvs0 μg

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

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8.27%0.099mg

Vitamin B1

24.2%0.29mg

Thiamine

0.099 mgvs0.29 mg

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

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16.5%0.21mg

Vitamin B2

124%1.6mg

Riboflavin

0.21 mgvs1.6 mg

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

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18.6%2.98mg

Vitamin B3

32%5.13mg

Niacin, nicotinic acid, niacinamide

2.98 mgvs5.13 mg

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

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Vitamin B5

13.4%0.67mg

Pantothenic acid

NA mgvs0.67 mg

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

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23%0.3mg

Vitamin B6

15%0.19mg

Pyridoxine

0.3 mgvs0.19 mg

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

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Vitamin B7

269%80.8μg

Biotin

NA μgvs80.8 μg

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

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6.38%25.5μg

Vitamin B9

15.6%62.4μg

Folates and Folic Acid

25.5 μgvs62.4 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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3.87%0.58mg

Vitamin E

242%36.3mg

Tocopherols and Tocotrienols

0.58 mgvs36.3 mg

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

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1.3%1.56μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.56 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

2%20mg

Calcium

38%381mg

20 mgvs381 mg

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

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41.3%0.37mg

Copper

162%1.46mg

0.37 mgvs1.46 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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51%4.07mg

Iron

65.7%5.26mg

4.07 mgvs5.26 mg

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

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42%176mg

Magnesium

91%383mg

176 mgvs383 mg

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

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67%1.54mg

Manganese

134%3.1mg

1.54 mgvs3.1 mg

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

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Molybdenum

143%64.2μg

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

NA μgvs64.2 μg

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

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61.6%431mg

Phosphorus

97%682mg

431 mgvs682 mg

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

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12%403mg

Potassium

30.6%1039mg

403 mgvs1039 mg

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

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17.8%9.8μg

Selenium

10.6%5.8μg

9.8 μgvs5.8 μg

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

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54%809mg

Sodium

0.094%1.4mg

809 mgvs1.4 mg

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

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36%3.97mg

Zinc

40.2%4.42mg

3.97 mgvs4.42 mg

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

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0.16%6g

Water

0.17%6.25g

6 gvs6.25 g

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

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Lets compare vitamin content per 5 ounces of Snacks, popcorn, microwave, 94% fat free vs Almonds:

Snacks, popcorn, microwave, 94% fat free have more Vitamin A and 1.5 times more Vitamin B6 than Almonds.
While Almonds contain 2.9 times more Vitamin B1, 7.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2.4 times more Vitamin B9 and 62.5 times more Vitamin E than Snacks, popcorn, microwave, 94% fat free.
Both Snacks, popcorn, microwave, 94% fat free as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Snacks, popcorn, microwave, 94% fat free vs Almonds:

Snacks, popcorn, microwave, 94% fat free have 1.7 times more Selenium and 571 times more Sodium than Almonds.
While Almonds contain 19.2 times more Calcium, 3.9 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus and 2.6 times more Potassium than Snacks, popcorn, microwave, 94% fat free.
Both Snacks, popcorn, microwave, 94% fat free and Almonds have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Snacks, popcorn, microwave, 94% fat free have 18.3 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
While Almonds contain 1.4 times more Energy, 8.2 times more Fat, 3.2 times more Saturated Fat, 5.7 times more Omega 6, 6.7 times more Sugars and 2 times more Protein than Snacks, popcorn, microwave, 94% fat free.
Both Snacks, popcorn, microwave, 94% fat free and Almonds have similar amounts of Fiber per 5 oz.
Both Snacks, popcorn, microwave, 94% fat free as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

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Comparing Nutrients in 5 ounces Snacks, popcorn, microwave, 94% fat freeVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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