Comparing Nutrients in 1 pound Oil Roasted Almonds VS Vegetarian fillets

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Vegetarian fillets	32%	56%	12%

Macro Nutrients

	Oil Roasted Almonds	Vegetarian fillets	Recommended Dietary Allowance
Energy	95% 2753kcal	45.4% 1315kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	84% 81.6g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	40.4% 13g	32g per day for Men 19-50 years
Omega 3	0% 0g	295% 4.7g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	221% 37.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	31.4% 41g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	5% 3.63g	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% 0g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	73% 27.7g	38g per day for Men 19-50 years
Protein	172% 96g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Vegetarian fillets	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	416% 5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	314% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	523% 6.8mg	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	30.6% 122μg	116% 463μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	794% 19μg	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	785% 118mg	104% 15.6mg	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

	Oil Roasted Almonds	Vegetarian fillets	Recommended Dietary Allowance
Calcium	132% 1320mg	43% 431mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	466% 4.2mg	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	209% 16.7mg	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	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	302% 2114mg	292% 2041mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	80% 2722mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	148% 2223mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	5.5% 204g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Vegetarian fillets per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Vegetarian fillets:

• 1 pound of Oil Roasted Almonds has 7.5 times more Vitamin E than Vegetarian fillets.
• While 1 lb of Vegetarian fillets contains 12 times more Vitamin B1, 3.3 times more Vitamin B3, 12.7 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin B12 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Vegetarian fillets provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin B12
• Both Oil Roasted Almonds as well as Vegetarian fillets have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Vegetarian fillets:

• 1 pound of Oil Roasted Almonds has 3.1 times more Calcium, 1.8 times more Iron, 11.9 times more Magnesium, 4.1 times more Selenium and 2.2 times more Zinc than Vegetarian fillets.
• While 1 lb of Vegetarian fillets contains 490 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Vegetarian fillets contain similar levels of Copper, Phosphorus and Potassium per one pound.
• 1 pound of Vegetarian fillets lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 2.1 times more Energy, 3.1 times more Fat, 1.5 times more Saturated Fat, 1.6 times more Omega 6, 2 times more Carbohydrate, 5.7 times more Sugars and 1.7 times more Fiber than Vegetarian fillets.
• While 1 lb of Vegetarian fillets contains more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Vegetarian fillets offer comparable quantities of Protein per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3