Comparing Nutrients in 14 ounces Almonds VS Meatless Sandwich Spread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Meatless Sandwich Spread	21%	54%	25%

Macro Nutrients

	Almonds	Meatless Sandwich Spread	Recommended Dietary Allowance
Energy	79.2% 2298kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	17.7% 5.66g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	97% 16.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	27.5% 35.7g	130g per day for Men 19-50 years
Sugars	24% 17.3g	10.4% 7.54g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.6% 0.44g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	34.5% 13g	38g per day for Men 19-50 years
Protein	150% 84g	56.7% 31.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Meatless Sandwich Spread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	198% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	322% 51.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	36.4% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	336% 4.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	102% 409μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	513% 12.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	45.8% 6.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Meatless Sandwich Spread	Recommended Dietary Allowance
Calcium	107% 1068mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	286% 2.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	184% 14.7mg	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	119% 2.75mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	125% 873mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	167% 2500mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	7.5% 278g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Meatless Sandwich Spread per 14 oz

Compare the macro and micronutrient content in 14 oz of Almonds versus 14 oz of Meatless Sandwich Spread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almonds vs Meatless Sandwich Spread:

• 14 ounces of Almonds have 1.6 times more Vitamin B2 and 14.8 times more Vitamin E than Meatless Sandwich Spread.
• While 14 oz of Meatless Sandwich Spread contain 2.9 times more Vitamin B1, 3.6 times more Vitamin B3, 8 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin B12 than Almonds.
• Both Almonds and Meatless Sandwich Spread provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Almonds have insufficient amounts of Vitamin B12
• Both Almonds as well as Meatless Sandwich Spread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Almonds vs Meatless Sandwich Spread:

• 14 ounces of Almonds have 6.1 times more Calcium, 1.6 times more Copper, 2.5 times more Iron, 13.5 times more Magnesium, 3.1 times more Manganese, 2.2 times more Phosphorus, 2.2 times more Potassium, 8.2 times more Selenium and 2.4 times more Zinc than Meatless Sandwich Spread.
• While 14 oz of Meatless Sandwich Spread contain 630 times more Sodium than Almonds.
• 14 ounces of Meatless Sandwich Spread lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almonds have 3.9 times more Energy, 5.5 times more Fat, 2.7 times more Saturated Fat, 3 times more Omega 6, 2.4 times more Carbohydrate, 2.3 times more Sugars, 3.8 times more Fiber and 2.6 times more Protein than Meatless Sandwich Spread.
• While 14 oz of Meatless Sandwich Spread contain 173.3 times more Omega 3 than Almonds.
• 14 ounces of Almonds provide inadequate amounts of Omega 3