Comparing Nutrients in 1 kilogram Meatless Sandwich Spread VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Meatless Sandwich Spread	21%	54%	25%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Meatless Sandwich Spread	Blanched Almonds	Recommended Dietary Allowance
Energy	51.4% 1490kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	44.5% 14.3g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	325% 5.2g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	244% 41.5g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.2% 90g	144% 187g	130g per day for Men 19-50 years
Sugars	26.2% 19g	64% 46.3g	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% 0g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	87% 33g	261% 99g	38g per day for Men 19-50 years
Protein	143% 80g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Meatless Sandwich Spread	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	500% 6mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	538% 7mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	813% 130mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	846% 11mg	88.5% 1.15mg	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	258% 1030μg	123% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1292% 31μg	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	115% 17.3mg	1583% 238mg	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 Sandwich Spread	Blanched Almonds	Recommended Dietary Allowance
Calcium	44% 440mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	721% 6.5mg	1141% 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	188% 15mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	301% 6.9mg	798% 18.4mg	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	314% 2200mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	420% 6300mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	19% 700g	1.2% 45g	3700g per day for Men 19-50 years

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

• Meatless Sandwich Spread have 3.1 times more Vitamin B1, 3.7 times more Vitamin B3, 1.5 times more Vitamin B5, 9.6 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin B12 than Blanched Almonds.
• While Blanched Almonds contain 13.7 times more Vitamin E than Meatless Sandwich Spread.
• Both Meatless Sandwich Spread and Blanched Almonds have similar amounts of Vitamin B2 per 1 kg.
• Both Meatless Sandwich Spread as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 1 kg.

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

• Meatless Sandwich Spread have 33.2 times more Sodium and 15.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 5.4 times more Calcium, 1.6 times more Copper, 2.2 times more Iron, 13.4 times more Magnesium, 2.7 times more Manganese, 2.2 times more Phosphorus, 1.9 times more Potassium, 6.4 times more Selenium and 2.3 times more Zinc than Meatless Sandwich Spread.

Comparison of macro-nutrients per 1 kilogram:

• Meatless Sandwich Spread have 130 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 4 times more Energy, 5.8 times more Fat, 2.8 times more Saturated Fat, 3 times more Omega 6, 2.1 times more Carbohydrate, 2.4 times more Sugars, 3 times more Fiber and 2.7 times more Protein than Meatless Sandwich Spread.
• Both Meatless Sandwich Spread as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.