Comparing Nutrients in 1 kilogram Vegetarian fillets VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Vegetarian fillets	Blanched Almonds	Recommended Dietary Allowance
Energy	100% 2900kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	186% 180g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	650% 10.4g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	488% 83g	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	11% 8g	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	161% 61g	261% 99g	38g per day for Men 19-50 years
Protein	411% 230g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	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	917% 11mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	692% 9mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	750% 120mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1154% 15mg	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	255% 1020μg	123% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1750% 42μg	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	230% 34.5mg	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

	Vegetarian fillets	Blanched Almonds	Recommended Dietary Allowance
Calcium	95% 950mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	1028% 9.25mg	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	250% 20mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	NA	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	643% 4500mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	176% 6000mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	327% 4900mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	12% 450g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Vegetarian fillets VS Blanched Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Vegetarian fillets versus 1 kg of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Vegetarian fillets vs Blanched Almonds:

• 1 kilogram of Vegetarian fillets has 5.8 times more Vitamin B1, 1.3 times more Vitamin B2, 3.4 times more Vitamin B3, 13 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin B12 than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 6.9 times more Vitamin E than Vegetarian fillets.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin B12
• Both Vegetarian fillets as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Vegetarian fillets vs Blanched Almonds:

• 1 kilogram of Vegetarian fillets has 25.8 times more Sodium than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 2.5 times more Calcium, 1.6 times more Iron, 11.7 times more Magnesium, 3.2 times more Selenium and 2.1 times more Zinc than Vegetarian fillets.
• Both Vegetarian fillets and Blanched Almonds contain similar levels of Copper, Phosphorus and Potassium per one kilogram.
• 1 kilogram of Vegetarian fillets lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Vegetarian fillets has 260 times more Omega 3 than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 2 times more Energy, 2.9 times more Fat, 1.4 times more Saturated Fat, 1.5 times more Omega 6, 2.1 times more Carbohydrate, 5.8 times more Sugars and 1.6 times more Fiber than Vegetarian fillets.
• Both Vegetarian fillets and Blanched Almonds offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3