Comparing Nutrients in 14 ounces Vegetarian meatloaf or patties VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Vegetarian meatloaf or patties	43%	41%	16%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Vegetarian meatloaf or patties	Roasted Almonds	Recommended Dietary Allowance
Energy	27% 782kcal	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	24.4% 31.8g	64% 83.4g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	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	48% 18.3g	114% 43.3g	38g per day for Men 19-50 years
Protein	149% 83.3g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Vegetarian meatloaf or patties	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	298% 3.57mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	248% 39.7mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	366% 4.76mg	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	77.4% 310μg	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	397% 9.53μg	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

	Vegetarian meatloaf or patties	Roasted Almonds	Recommended Dietary Allowance
Calcium	11.5% 115mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	311% 2.8mg	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	104% 8.33mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	NA	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	195% 1365mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	146% 2183mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	65% 7.14mg	119% 13mg	11mg per day for Men 19-50 years
Water	6.22% 230g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Vegetarian meatloaf or patties VS Roasted Almonds per 14 oz

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

Lets compare vitamin content per 14 ounces of Vegetarian meatloaf or patties vs Roasted Almonds:

• 14 ounces of Vegetarian meatloaf or patties have 11.7 times more Vitamin B1, 2.7 times more Vitamin B3, 8.8 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin B12 than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 2 times more Vitamin B2 and 13.8 times more Vitamin E than Vegetarian meatloaf or patties.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin B12
• Both Vegetarian meatloaf or patties as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Vegetarian meatloaf or patties vs Roasted Almonds:

• 14 ounces of Vegetarian meatloaf or patties have 183.3 times more Sodium than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 9.2 times more Calcium, 1.6 times more Copper, 1.8 times more Iron, 15.5 times more Magnesium, 1.4 times more Phosphorus, 4 times more Potassium, 2.5 times more Selenium and 1.8 times more Zinc than Vegetarian meatloaf or patties.
• 14 ounces of Vegetarian meatloaf or patties lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Vegetarian meatloaf or patties have 52 times more Omega 3 than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 3 times more Energy, 5.8 times more Fat, 2.9 times more Saturated Fat, 3.1 times more Omega 6, 2.6 times more Carbohydrate, 4.1 times more Sugars and 2.4 times more Fiber than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties and Roasted Almonds offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3