Comparing Nutrients in 1 kilogram Meatless Luncheon Slices VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Meatless Luncheon Slices	38%	53%	9%
Almonds	14%	72%	14%

Macro Nutrients

	Meatless Luncheon Slices	Almonds	Recommended Dietary Allowance
Energy	65% 1890kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	42% 13.4g	119% 38g	32g per day for Men 19-50 years
Omega 3	306% 4.9g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.4g	166% 216g	130g per day for Men 19-50 years
Sugars	30.6% 22g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	29% 11g	329% 125g	38g per day for Men 19-50 years
Protein	318% 178g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Meatless Luncheon Slices	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3333% 40mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3.02mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	694% 111mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	684% 8.9mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	250% 1000μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1667% 40μg	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	200% 30mg	1709% 256mg	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 Luncheon Slices	Almonds	Recommended Dietary Allowance
Calcium	41% 410mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	1009% 9.1mg	1146% 10.3mg	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	225% 18mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	NA	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	631% 4420mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	135% 74μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	474% 7110mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	284% 31mg	11mg per day for Men 19-50 years
Water	17.6% 650g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Meatless Luncheon Slices vs Almonds:

• Meatless Luncheon Slices have 19.5 times more Vitamin B1, 3.1 times more Vitamin B3, 6.5 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin B12 than Almonds.
• While Almonds contain 3.8 times more Vitamin B2 and 8.5 times more Vitamin E than Meatless Luncheon Slices.
• Both Meatless Luncheon Slices as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Meatless Luncheon Slices vs Almonds:

• Meatless Luncheon Slices have 1.8 times more Selenium, 711 times more Sodium and 14.7 times more Water than Almonds.
• While Almonds contain 6.6 times more Calcium, 2.1 times more Iron, 11.7 times more Magnesium, 3.7 times more Potassium and 2 times more Zinc than Meatless Luncheon Slices.
• Both Meatless Luncheon Slices and Almonds have similar amounts of Copper and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Meatless Luncheon Slices have 163 times more Omega 3 than Almonds.
• While Almonds contain 3.1 times more Energy, 4.5 times more Fat, 2.8 times more Saturated Fat, 3.2 times more Omega 6, 4.9 times more Carbohydrate, 2 times more Sugars and 11.4 times more Fiber than Meatless Luncheon Slices.
• Both Meatless Luncheon Slices and Almonds have similar amounts of Protein per 1 kg.
• Both Meatless Luncheon Slices as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.