Comparing Nutrients in 14 ounces Vegetarian fillets VS Meatless Meatballs

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Meatless Meatballs	43%	41%	16%

Macro Nutrients

	Vegetarian fillets	Meatless Meatballs	Recommended Dietary Allowance
Energy	39.7% 1151kcal	27% 782kcal	2900kcal per day for Men 19-50 years
Fat	73.7% 71.4g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	35.3% 11.3g	17.7% 5.66g	32g per day for Men 19-50 years
Omega 3	258% 4.13g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	194% 33g	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	27.5% 35.7g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	6.84% 4.96g	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	63.7% 24.2g	48% 18.3g	38g per day for Men 19-50 years
Protein	163% 91g	149% 83.3g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	Meatless Meatballs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	364% 4.37mg	310% 3.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	298% 47.6mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	458% 5.95mg	61% 0.79mg	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	101% 405μg	77.4% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	695% 16.7μg	248% 5.95μg	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	91% 13.7mg	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

	Vegetarian fillets	Meatless Meatballs	Recommended Dietary Allowance
Calcium	37.7% 377mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	408% 3.67mg	311% 2.8mg	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	99% 7.94mg	107% 8.57mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	17% 71.4mg	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	255% 1786mg	195% 1365mg	700mg per day for Men 19-50 years
Potassium	70% 2381mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	130% 1945mg	146% 2183mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	4.83% 179g	6.22% 230g	3700g per day for Men 19-50 years

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

• Vegetarian fillets have 4.2 times more Vitamin B2, 4.8 times more Vitamin B3, 7.5 times more Vitamin B6, 1.3 times more Vitamin B9, 2.8 times more Vitamin B12 and 2 times more Vitamin E than Meatless Meatballs.
• Both Vegetarian fillets and Meatless Meatballs have similar amounts of Vitamin B1 per 14 oz.
• Both Vegetarian fillets as well as Meatless Meatballs have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Vegetarian fillets vs Meatless Meatballs:

• Vegetarian fillets have 3.8 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus, 3.3 times more Potassium and 1.3 times more Selenium than Meatless Meatballs.
• While Meatless Meatballs contain 1.3 times more Zinc and 1.3 times more Water than Vegetarian fillets.
• Both Vegetarian fillets and Meatless Meatballs have similar amounts of Iron and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Vegetarian fillets have 1.5 times more Energy, 2 times more Fat, 2 times more Saturated Fat, 2 times more Omega 3, 2 times more Omega 6 and 1.3 times more Fiber than Meatless Meatballs.
• While Meatless Meatballs contain 1.6 times more Sugars than Vegetarian fillets.
• Both Vegetarian fillets and Meatless Meatballs have similar amounts of Carbohydrate and Protein per 14 oz.
• Both Vegetarian fillets as well as Meatless Meatballs have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.