Comparing Nutrients in 1 pound 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	45.4% 1315kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	84% 81.6g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	40.4% 13g	56% 18g	32g per day for Men 19-50 years
Omega 3	295% 4.7g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	221% 37.6g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	65% 84.7g	130g per day for Men 19-50 years
Sugars	5% 3.63g	29% 21g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	73% 27.7g	118% 45g	38g per day for Men 19-50 years
Protein	186% 104g	173% 97g	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	416% 5mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	314% 4.1mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	340% 54.4mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	523% 6.8mg	40% 0.52mg	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	116% 463μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	794% 19μg	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	104% 15.6mg	718% 108mg	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	43% 431mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	466% 4.2mg	518% 4.66mg	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	113% 9.07mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	NA	362% 8.32mg	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	292% 2041mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	80% 2722mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	148% 2223mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	5.5% 204g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Vegetarian fillets have 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 Blanched Almonds contain 6.9 times more Vitamin E than Vegetarian fillets.
• Both Vegetarian fillets as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 1 lb.

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

• Vegetarian fillets have 25.8 times more Sodium and 10 times more Water than Blanched Almonds.
• While Blanched Almonds contain 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 have similar amounts of Copper, Phosphorus and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Vegetarian fillets have 260 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 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 have similar amounts of Protein per 1 lb.
• Both Vegetarian fillets as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.