Comparing Nutrients in 1 kilogram Almonds VS Meatless Sandwich Spread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Meatless Sandwich Spread	21%	54%	25%

Macro Nutrients

	Almonds	Meatless Sandwich Spread	Recommended Dietary Allowance
Energy	200% 5790kcal	51.4% 1490kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	93% 90g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	44.5% 14.3g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	325% 5.2g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	244% 41.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	69.2% 90g	130g per day for Men 19-50 years
Sugars	60% 43.5g	26.2% 19g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	87% 33g	38g per day for Men 19-50 years
Protein	378% 212g	143% 80g	56g per day for Men 19-50 years

Vitamins

	Almonds	Meatless Sandwich Spread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	500% 6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	538% 7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	813% 130mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	846% 11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	258% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1292% 31μg	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	1709% 256mg	115% 17.3mg	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

	Almonds	Meatless Sandwich Spread	Recommended Dietary Allowance
Calcium	269% 2690mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	721% 6.5mg	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	464% 37mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	301% 6.9mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	314% 2200mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	420% 6300mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	118% 13mg	11mg per day for Men 19-50 years
Water	1.2% 44g	19% 700g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Meatless Sandwich Spread per 1 kg

Compare the macro and micronutrient content in 1 kg of Almonds versus 1 kg of Meatless Sandwich Spread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almonds vs Meatless Sandwich Spread:

• 1 kilogram of Almonds has 1.6 times more Vitamin B2 and 14.8 times more Vitamin E than Meatless Sandwich Spread.
• While 1 kg of Meatless Sandwich Spread contains 2.9 times more Vitamin B1, 3.6 times more Vitamin B3, 8 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin B12 than Almonds.
• Both Almonds and Meatless Sandwich Spread provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Almonds have insufficient amounts of Vitamin B12
• Both Almonds as well as Meatless Sandwich Spread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Almonds vs Meatless Sandwich Spread:

• 1 kilogram of Almonds has 6.1 times more Calcium, 1.6 times more Copper, 2.5 times more Iron, 13.5 times more Magnesium, 3.1 times more Manganese, 2.2 times more Phosphorus, 2.2 times more Potassium, 8.2 times more Selenium and 2.4 times more Zinc than Meatless Sandwich Spread.
• While 1 kg of Meatless Sandwich Spread contains 630 times more Sodium than Almonds.
• 1 kilogram of Meatless Sandwich Spread lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almonds has 3.9 times more Energy, 5.5 times more Fat, 2.7 times more Saturated Fat, 3 times more Omega 6, 2.4 times more Carbohydrate, 2.3 times more Sugars, 3.8 times more Fiber and 2.6 times more Protein than Meatless Sandwich Spread.
• While 1 kg of Meatless Sandwich Spread contains 173.3 times more Omega 3 than Almonds.
• 1 kilogram of Almonds provide inadequate amounts of Omega 3