Comparing Nutrients in 14 ounces Blanched Almonds VS Meatless Luncheon Slices

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Meatless Luncheon Slices	38%	53%	9%

Macro Nutrients

	Blanched Almonds	Meatless Luncheon Slices	Recommended Dietary Allowance
Energy	80.7% 2342kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	45.5% 44g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	16.6% 5.3g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	121% 1.94g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	91% 15.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	12% 8.8g	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	152% 85g	126% 70.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Meatless Luncheon Slices	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	1323% 16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	276% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	271% 3.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	99% 397μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	661% 16μg	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	628% 94mg	79.4% 12mg	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

	Blanched Almonds	Meatless Luncheon Slices	Recommended Dietary Allowance
Calcium	94% 937mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	400% 3.6mg	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	163% 13mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	251% 1754mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	53.4% 29.4μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	188% 2822mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	0.48% 18g	6.97% 258g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Meatless Luncheon Slices per 14 oz

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

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Meatless Luncheon Slices:

• 14 ounces of Blanched Almonds have 2.4 times more Vitamin B2 and 7.9 times more Vitamin E than Meatless Luncheon Slices.
• While 14 oz of Meatless Luncheon Slices contain 20.9 times more Vitamin B1, 3.2 times more Vitamin B3, 7.7 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin B12 than Blanched Almonds.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin B12
• Both Blanched Almonds as well as Meatless Luncheon Slices have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Meatless Luncheon Slices:

• 14 ounces of Blanched Almonds have 5.8 times more Calcium, 1.8 times more Iron, 11.7 times more Magnesium, 3.3 times more Potassium and 1.9 times more Zinc than Meatless Luncheon Slices.
• While 14 oz of Meatless Luncheon Slices contain 2.3 times more Selenium and 37.4 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Meatless Luncheon Slices contain similar levels of Copper and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 3.1 times more Energy, 4.7 times more Fat, 3 times more Saturated Fat, 3.2 times more Omega 6, 4.2 times more Carbohydrate, 2.1 times more Sugars, 9 times more Fiber and 1.2 times more Protein than Meatless Luncheon Slices.
• While 14 oz of Meatless Luncheon Slices contain 122.3 times more Omega 3 than Blanched Almonds.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3