Comparing Nutrients in 1 pound Vegetarian fillets VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Vegetarian fillets	Roasted Almonds	Recommended Dietary Allowance
Energy	45.4% 1315kcal	94% 2712kcal	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	58% 18.6g	32g per day for Men 19-50 years
Omega 3	295% 4.7g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	221% 37.6g	345% 58.7g	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	73.3% 95g	130g per day for Men 19-50 years
Sugars	5% 3.63g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	73% 27.7g	130% 49.4g	38g per day for Men 19-50 years
Protein	186% 104g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	Roasted 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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	314% 4.1mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	340% 54.4mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	523% 6.8mg	47.5% 0.62mg	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	62.4% 249μg	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	723% 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	Roasted Almonds	Recommended Dietary Allowance
Calcium	43% 431mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	466% 4.2mg	554% 5mg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	NA	440% 10mg	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	305% 2136mg	700mg per day for Men 19-50 years
Potassium	80% 2722mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	148% 2223mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	136% 15mg	11mg per day for Men 19-50 years
Water	5.5% 204g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Vegetarian fillets VS Roasted Almonds per 1 lb

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

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

• 1 pound of Vegetarian fillets has 14.3 times more Vitamin B1, 3.3 times more Vitamin B3, 11 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin B12 than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 1.3 times more Vitamin B2 and 6.9 times more Vitamin E than Vegetarian fillets.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin B12
• Both Vegetarian fillets as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Vegetarian fillets has 163.3 times more Sodium than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 2.8 times more Calcium, 1.9 times more Iron, 12.1 times more Magnesium, 2 times more Selenium and 2.4 times more Zinc than Vegetarian fillets.
• Both Vegetarian fillets and Roasted Almonds 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 Vegetarian fillets has 104 times more Omega 3 than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 2.1 times more Energy, 2.9 times more Fat, 1.4 times more Saturated Fat, 1.6 times more Omega 6, 2.3 times more Carbohydrate, 6.1 times more Sugars and 1.8 times more Fiber than Vegetarian fillets.
• Both Vegetarian fillets and Roasted Almonds offer comparable quantities of Protein per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3