Comparing Nutrients in 300 calories Meatless Luncheon Slices VS Blanched Almonds

Weight per 300 calories

• Meatless Luncheon Slices: 159g
• Blanched Almonds: 50.8g

Blanched Almonds have 3.1 times more energy per unit of mass than Meatless Luncheon Slices, which is very high in comparison to other foods. Meatless Luncheon Slices having above average energy density.

Which food has more nutrients per 300 calories - Meatless Luncheon Slices or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Meatless Luncheon Slices	38%	53%	9%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Meatless Luncheon Slices	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.6g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	6.64% 2.12g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	48.5% 0.78g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	36.4% 6.2g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.42% 7.05g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	3.25% 2.35g	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	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	4.6% 1.75g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	50.4% 28.2g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Meatless Luncheon Slices	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	529% 6.35mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	4.5% 0.058mg	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	39.7% 159μg	6.23% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	265% 6.35μg	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	31.7% 4.76mg	80.5% 12mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	6.5% 65mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	58% 0.52mg	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	35.7% 2.86mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.5mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	NA	40.6% 0.93mg	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	100% 702mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	9.34% 317mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.7μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	75.2% 1129mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Meatless Luncheon Slices vs Blanched Almonds:

• Meatless Luncheon Slices have 65.4 times more Vitamin B1, 1.3 times more Vitamin B2, 9.9 times more Vitamin B3, 24.1 times more Vitamin B6, 6.4 times more Vitamin B9 and more Vitamin B12 than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Vitamin E than Meatless Luncheon Slices.
• Both Meatless Luncheon Slices as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Meatless Luncheon Slices vs Blanched Almonds:

• Meatless Luncheon Slices have 2.8 times more Copper, 1.7 times more Iron, 2.9 times more Phosphorus, 7.2 times more Selenium, 116.8 times more Sodium and 1.7 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Calcium and 3.7 times more Magnesium than Meatless Luncheon Slices.
• Both Meatless Luncheon Slices and Blanched Almonds have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Meatless Luncheon Slices have 381.6 times more Omega 3, 1.5 times more Sugars and 2.6 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Fat, 1.3 times more Carbohydrate and 2.9 times more Fiber than Meatless Luncheon Slices.
• Both Meatless Luncheon Slices and Blanched Almonds have similar amounts of Energy, Saturated Fat and Omega 6 per 300 kcal.
• Both Meatless Luncheon Slices as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.