Comparing Nutrients in 300 calories Vegetarian fillets VS Meatless Sandwich Spread

Weight per 300 calories

• Vegetarian fillets: 103g
• Meatless Sandwich Spread: 201g

Vegetarian fillets have 1.9 times more energy per 100g than Meatless Sandwich Spread. It has high energy density when compared to other foods. Meatless Sandwich Spread having average energy density.

Which food has more nutrients per 300 calories - Vegetarian fillets or Meatless Sandwich Spread?

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Meatless Sandwich Spread	21%	54%	25%

Macro Nutrients

	Vegetarian fillets	Meatless Sandwich Spread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.95g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	67.2% 1.08g	65.4% 1.05g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.58g	49% 8.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.16% 9.3g	14% 18g	130g per day for Men 19-50 years
Sugars	1.14% 0.83g	5.28% 3.83g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.6% 6.3g	17.5% 6.64g	38g per day for Men 19-50 years
Protein	42.5% 23.8g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	Meatless Sandwich Spread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.6% 0.93mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.6% 12.4mg	164% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	170% 2.2mg	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	26.4% 106μg	52% 207μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	181% 4.34μg	260% 6.24μg	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	23.8% 3.57mg	23.2% 3.5mg	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	Meatless Sandwich Spread	Recommended Dietary Allowance
Calcium	9.83% 98mg	8.86% 88.6mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	145% 1.3mg	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	26% 2.07mg	37.8% 3.02mg	8mg per day for Men 19-50 years
Magnesium	5.67% 23.8mg	9.6% 40.3mg	420mg per day for Men 19-50 years
Manganese	NA	60.6% 1.4mg	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	66.5% 466mg	63.3% 443mg	700mg per day for Men 19-50 years
Potassium	18.3% 621mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.03μg	1.83% 1μg	55μg per day for Men 19-50 years
Sodium	33.8% 507mg	84.6% 1268mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	23.8% 2.6mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	3.8% 141g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Vegetarian fillets vs Meatless Sandwich Spread:

• Meatless Sandwich Spread contain 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B6, 2 times more Vitamin B9 and 1.4 times more Vitamin B12 than Vegetarian fillets.
• Both Vegetarian fillets and Meatless Sandwich Spread have similar amounts of Vitamin B1 and Vitamin E per 300 kcal.
• Both Vegetarian fillets as well as Meatless Sandwich Spread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Vegetarian fillets vs Meatless Sandwich Spread:

• Meatless Sandwich Spread contain 1.4 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 2.5 times more Sodium, 1.8 times more Zinc and 3 times more Water than Vegetarian fillets.
• Both Vegetarian fillets and Meatless Sandwich Spread have similar amounts of Calcium, Phosphorus and Potassium per 300 kcal.
• Both Vegetarian fillets as well as Meatless Sandwich Spread have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Vegetarian fillets have 1.5 times more Protein than Meatless Sandwich Spread.
• While Meatless Sandwich Spread contain 1.9 times more Carbohydrate and 4.6 times more Sugars than Vegetarian fillets.
• Both Vegetarian fillets and Meatless Sandwich Spread have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6 and Fiber per 300 kcal.
• Both Vegetarian fillets as well as Meatless Sandwich Spread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.