Comparing Nutrients in 1 kilogram Roasted Almonds VS Meatless Luncheon Slices

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Meatless Luncheon Slices	38%	53%	9%

Macro Nutrients

	Roasted Almonds	Meatless Luncheon Slices	Recommended Dietary Allowance
Energy	206% 5980kcal	65% 1890kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	115% 111g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	42% 13.4g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	306% 4.9g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	34% 44.4g	130g per day for Men 19-50 years
Sugars	67% 48.6g	30.6% 22g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	29% 11g	38g per day for Men 19-50 years
Protein	374% 210g	318% 178g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Meatless Luncheon Slices	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	3333% 40mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	694% 111mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	684% 8.9mg	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	138% 550μg	250% 1000μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1667% 40μg	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	1593% 239mg	200% 30mg	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

	Roasted Almonds	Meatless Luncheon Slices	Recommended Dietary Allowance
Calcium	268% 2680mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	1009% 9.1mg	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	466% 37.3mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	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	673% 4710mg	631% 4420mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	135% 74μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	474% 7110mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	145% 16mg	11mg per day for Men 19-50 years
Water	0.65% 24g	17.6% 650g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Meatless Luncheon Slices per 1 kg

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

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

• 1 kilogram of Roasted Almonds has 4 times more Vitamin B2 and 8 times more Vitamin E than Meatless Luncheon Slices.
• While 1 kg of Meatless Luncheon Slices contains 51.9 times more Vitamin B1, 3.1 times more Vitamin B3, 6.5 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin B12 than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin B12
• Both Dry Roasted Almonds as well as Meatless Luncheon Slices have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Roasted Almonds has 6.5 times more Calcium, 1.2 times more Copper, 2.1 times more Iron, 12.1 times more Magnesium, 3.6 times more Potassium and 2.1 times more Zinc than Meatless Luncheon Slices.
• While 1 kg of Meatless Luncheon Slices contains 3.7 times more Selenium and 237 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Meatless Luncheon Slices contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 3.2 times more Energy, 4.7 times more Fat, 3.1 times more Saturated Fat, 3.3 times more Omega 6, 4.7 times more Carbohydrate, 2.2 times more Sugars and 9.9 times more Fiber than Meatless Luncheon Slices.
• While 1 kg of Meatless Luncheon Slices contains 48.9 times more Omega 3 than Dry Roasted Almonds.
• Both Roasted Almonds and Meatless Luncheon Slices offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3