Comparing Nutrients in 1 pound 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	31% 894kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	42% 41g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	20% 6.46g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	147% 2.36g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	111% 19g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.3g	75% 98g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	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	55% 21g	149% 56.7g	38g per day for Men 19-50 years
Protein	170% 95g	171% 96g	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	340% 4.1mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.72mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	283% 45.4mg	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	419% 5.44mg	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	88.5% 354μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	454% 11μg	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	52.3% 7.85mg	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

	Vegetarian meatloaf or patties	Almonds	Recommended Dietary Allowance
Calcium	13% 132mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	356% 3.2mg	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	119% 9.53mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	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	223% 1560mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	166% 2495mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	74.2% 8.16mg	129% 14mg	11mg per day for Men 19-50 years
Water	7.1% 263g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.
• Both Vegetarian meatloaf or patties as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.