Comparing Nutrients in 14 ounces Corn And Canola Oil VS Vegetarian fillets

Macros Ratio

	Protein	Fat	Carbs
Corn And Canola Oil	0%	100%	0%
Vegetarian fillets	32%	56%	12%

Macro Nutrients

	Corn And Canola Oil	Vegetarian fillets	Recommended Dietary Allowance
Energy	121% 3509kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	409% 397g	73.7% 71.4g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	35.3% 11.3g	32g per day for Men 19-50 years
Omega 3	1438% 23g	258% 4.13g	1.6g per day for Men 19-50 years
Omega 6	544% 93g	194% 33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	27.5% 35.7g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	0% 0g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Corn And Canola Oil	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	0% 0mg	364% 4.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	298% 47.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	458% 5.95mg	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	0% 0μg	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	393% 59mg	91% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	140% 167μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn And Canola Oil	Vegetarian fillets	Recommended Dietary Allowance
Calcium	0% 0mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0% 0mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	NA	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	0% 0mg	255% 1786mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	70% 2381mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	130% 1945mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	0% 0g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn And Canola Oil VS Vegetarian fillets per 14 oz

Compare the macro and micronutrient content in 14 oz of Corn And Canola Oil 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 Corn And Canola Oil vs Vegetarian fillets:

• 14 ounces of Corn And Canola Oil have 4.3 times more Vitamin E and more Vitamin K than Vegetarian fillets.
• While 14 oz of Vegetarian fillets contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin B12 than Corn And Canola Oil.
• 14 ounces of Corn And Canola Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin B12
• 14 ounces of Vegetarian fillets have insufficient amounts of Vitamin K
• Both Corn And Canola Oil as well as Vegetarian fillets have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Corn And Canola Oil vs Vegetarian fillets:

• 14 oz of Vegetarian fillets contain more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Sodium and more Zinc than Corn And Canola Oil.
• 14 ounces of Corn And Canola Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Corn And Canola Oil as well as Vegetarian fillets lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Corn And Canola Oil have 3 times more Energy, 5.6 times more Fat, 2.8 times more Saturated Fat, 5.6 times more Omega 3 and 2.8 times more Omega 6 than Vegetarian fillets.
• While 14 oz of Vegetarian fillets contain more Carbohydrate, more Fiber and more Protein than Corn And Canola Oil.
• 14 ounces of Corn And Canola Oil provide inadequate amounts of Carbohydrate, Fiber and Protein