Comparing Nutrients in 14 ounces Almonds VS Vegetarian fillets

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Vegetarian fillets	32%	56%	12%

Macro Nutrients

	Almonds	Vegetarian fillets	Recommended Dietary Allowance
Energy	79.2% 2298kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	73.7% 71.4g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	35.3% 11.3g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	258% 4.13g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	194% 33g	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	4.38% 3.18g	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	63.7% 24.2g	38g per day for Men 19-50 years
Protein	150% 84g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Almonds	Vegetarian fillets	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	364% 4.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	298% 47.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	458% 5.95mg	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	101% 405μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	695% 16.7μg	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	91% 13.7mg	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	Vegetarian fillets	Recommended Dietary Allowance
Calcium	107% 1068mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	408% 3.67mg	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	NA	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	255% 1786mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	70% 2381mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	130% 1945mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Vegetarian fillets per 14 oz

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

Lets compare vitamin content per 14 ounces of Almonds vs Vegetarian fillets:

• 14 ounces of Almonds have 1.3 times more Vitamin B2 and 7.4 times more Vitamin E than Vegetarian fillets.
• While 14 oz of Vegetarian fillets contain 5.4 times more Vitamin B1, 3.3 times more Vitamin B3, 10.9 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin B12 than Almonds.
• 14 ounces of Almonds have insufficient amounts of Vitamin B12
• Both Almonds as well as Vegetarian fillets have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Almonds vs Vegetarian fillets:

• 14 ounces of Almonds have 2.8 times more Calcium, 1.9 times more Iron, 11.7 times more Magnesium, 1.2 times more Potassium, 4.1 times more Selenium and 2.2 times more Zinc than Vegetarian fillets.
• While 14 oz of Vegetarian fillets contain 490 times more Sodium than Almonds.
• Both Almonds and Vegetarian fillets contain similar levels of Copper and Phosphorus per 14 ounces.
• 14 ounces of Vegetarian fillets lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almonds have 2 times more Energy, 2.8 times more Fat, 1.3 times more Saturated Fat, 1.5 times more Omega 6, 2.4 times more Carbohydrate, 5.4 times more Sugars and 2 times more Fiber than Vegetarian fillets.
• While 14 oz of Vegetarian fillets contain 346.7 times more Omega 3 than Almonds.
• Both Almonds and Vegetarian fillets offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Almonds provide inadequate amounts of Omega 3