Comparing Nutrients in 1 kilogram Vegetarian meatloaf or patties VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Vegetarian meatloaf or patties	43%	41%	16%
Almonds	14%	72%	14%

Macro Nutrients

	Vegetarian meatloaf or patties	Almonds	Recommended Dietary Allowance
Energy	68% 1970kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	44.5% 14.3g	119% 38g	32g per day for Men 19-50 years
Omega 3	325% 5.2g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	244% 41.5g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	166% 216g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	121% 46g	329% 125g	38g per day for Men 19-50 years
Protein	375% 210g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Vegetarian meatloaf or patties	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	750% 9mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	462% 6mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	625% 100mg	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	923% 12mg	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	195% 780μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1000% 24μg	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	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

	Vegetarian meatloaf or patties	Almonds	Recommended Dietary Allowance
Calcium	29% 290mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	784% 7.06mg	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	263% 21mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	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	491% 3440mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	367% 5500mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	284% 31mg	11mg per day for Men 19-50 years
Water	15.7% 580g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Vegetarian meatloaf or patties vs Almonds:

• Vegetarian meatloaf or patties have 4.4 times more Vitamin B1, 2.8 times more Vitamin B3, 8.8 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin B12 than Almonds.
• While Almonds contain 1.9 times more Vitamin B2 and 14.8 times more Vitamin E than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties 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 Vegetarian meatloaf or patties vs Almonds:

• Vegetarian meatloaf or patties have 550 times more Sodium and 13.2 times more Water than Almonds.
• While Almonds contain 9.3 times more Calcium, 1.5 times more Copper, 1.8 times more Iron, 15 times more Magnesium, 1.4 times more Phosphorus, 4.1 times more Potassium, 5.1 times more Selenium and 1.7 times more Zinc than Vegetarian meatloaf or patties.

Comparison of macro-nutrients per 1 kilogram:

• Vegetarian meatloaf or patties have 173.3 times more Omega 3 than Almonds.
• While Almonds contain 2.9 times more Energy, 5.5 times more Fat, 2.7 times more Saturated Fat, 3 times more Omega 6, 2.7 times more Carbohydrate, 3.6 times more Sugars and 2.7 times more Fiber than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties and Almonds have similar amounts of Protein per 1 kg.
• Both Vegetarian meatloaf or patties as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.