Comparing Nutrients in 1 pound Meatless Luncheon Slices VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Meatless Luncheon Slices	38%	53%	9%
Almonds	14%	72%	14%

Macro Nutrients

	Meatless Luncheon Slices	Almonds	Recommended Dietary Allowance
Energy	29.6% 857kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.4g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	19% 6.07g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	139% 2.2g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	104% 17.7g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	75% 98g	130g per day for Men 19-50 years
Sugars	14% 10g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	13% 5g	149% 56.7g	38g per day for Men 19-50 years
Protein	144% 80.6g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Meatless Luncheon Slices	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1512% 18mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	315% 50.4mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	310% 4.03mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 454μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	756% 18μg	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	91% 13.6mg	775% 116mg	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 Luncheon Slices	Almonds	Recommended Dietary Allowance
Calcium	18.6% 186mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	458% 4.1mg	520% 4.68mg	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	102% 8.16mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	NA	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	286% 2005mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	61% 33.6μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	215% 3225mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	129% 14mg	11mg per day for Men 19-50 years
Water	7.97% 295g	0.54% 20g	3700g per day for Men 19-50 years

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

• Meatless Luncheon Slices have 19.5 times more Vitamin B1, 3.1 times more Vitamin B3, 6.5 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin B12 than Almonds.
• While Almonds contain 3.8 times more Vitamin B2 and 8.5 times more Vitamin E than Meatless Luncheon Slices.
• Both Meatless Luncheon Slices as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Meatless Luncheon Slices vs Almonds:

• Meatless Luncheon Slices have 1.8 times more Selenium, 711 times more Sodium and 14.7 times more Water than Almonds.
• While Almonds contain 6.6 times more Calcium, 2.1 times more Iron, 11.7 times more Magnesium, 3.7 times more Potassium and 2 times more Zinc than Meatless Luncheon Slices.
• Both Meatless Luncheon Slices and Almonds have similar amounts of Copper and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Meatless Luncheon Slices have 163 times more Omega 3 than Almonds.
• While Almonds contain 3.1 times more Energy, 4.5 times more Fat, 2.8 times more Saturated Fat, 3.2 times more Omega 6, 4.9 times more Carbohydrate, 2 times more Sugars and 11.4 times more Fiber than Meatless Luncheon Slices.
• Both Meatless Luncheon Slices and Almonds have similar amounts of Protein per 1 lb.
• Both Meatless Luncheon Slices as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.