Comparing Nutrients in 14 ounces Meatless Sandwich Spread VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Meatless Sandwich Spread	21%	54%	25%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Meatless Sandwich Spread	Roasted Almonds	Recommended Dietary Allowance
Energy	20.4% 591kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.66g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.5% 35.7g	64% 83.4g	130g per day for Men 19-50 years
Sugars	10.4% 7.54g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	34.5% 13g	114% 43.3g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Meatless Sandwich Spread	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.4mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	214% 2.78mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	322% 51.6mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.4% 1.8mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	336% 4.37mg	41.5% 0.54mg	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	102% 409μg	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	513% 12.3μg	0% 0μg	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	45.8% 6.87mg	632% 95mg	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

	Meatless Sandwich Spread	Roasted Almonds	Recommended Dietary Allowance
Calcium	17.5% 175mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	286% 2.58mg	485% 4.36mg	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	74.4% 5.95mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	119% 2.75mg	385% 8.86mg	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	125% 873mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	167% 2500mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	119% 13mg	11mg per day for Men 19-50 years
Water	7.5% 278g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Meatless Sandwich Spread have 7.8 times more Vitamin B1, 3.6 times more Vitamin B3, 1.4 times more Vitamin B5, 8.1 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin B12 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Vitamin B2 and 13.8 times more Vitamin E than Meatless Sandwich Spread.
• Both Meatless Sandwich Spread as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 14 oz.

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

• Meatless Sandwich Spread have 210 times more Sodium and 29 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.1 times more Calcium, 1.7 times more Copper, 2.5 times more Iron, 14 times more Magnesium, 3.2 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Potassium, 4 times more Selenium and 2.5 times more Zinc than Meatless Sandwich Spread.

Comparison of macro-nutrients per 14 ounces:

• Meatless Sandwich Spread have 52 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4 times more Energy, 5.8 times more Fat, 2.9 times more Saturated Fat, 3.1 times more Omega 6, 2.3 times more Carbohydrate, 2.6 times more Sugars, 3.3 times more Fiber and 2.6 times more Protein than Meatless Sandwich Spread.
• Both Meatless Sandwich Spread as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.