Comparing Nutrients in 500 calories Meatless Meatballs VS Vegetarian fillets

Weight per 500 calories

• Meatless Meatballs: 254g
• Vegetarian fillets: 172g

Vegetarian fillets have 1.5 times more energy per unit of mass than Meatless Meatballs, which is high in comparison to other foods. Meatless Meatballs having above average energy density.

Which food has more nutrients per 500 calories - Meatless Meatballs or Vegetarian fillets?

Macros Ratio

	Protein	Fat	Carbs
Meatless Meatballs	43%	41%	16%
Vegetarian fillets	32%	56%	12%

Macro Nutrients

	Meatless Meatballs	Vegetarian fillets	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 23g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	15.4% 4.9g	32g per day for Men 19-50 years
Omega 3	82.5% 1.3g	112% 1.8g	1.6g per day for Men 19-50 years
Omega 6	62% 10.5g	84% 14.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	12% 15.5g	130g per day for Men 19-50 years
Sugars	4.38% 3.17g	1.9% 1.38g	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	30.7% 11.7g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	95% 53.3g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Meatless Meatballs	Vegetarian fillets	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.4mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.6% 0.54mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	199% 2.6mg	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	49.5% 198μg	44% 176μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	159% 3.8μg	302% 7.24μg	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	29.3% 4.4mg	39.7% 5.95mg	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 Meatballs	Vegetarian fillets	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	177% 1.6mg	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	68.5% 5.5mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	11% 45.7mg	9.44% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	125% 873mg	111% 776mg	700mg per day for Men 19-50 years
Potassium	13.4% 457mg	30.4% 1034mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	3.13% 1.72μg	55μg per day for Men 19-50 years
Sodium	93% 1396mg	56.3% 845mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.57mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	3.98% 147g	2.1% 77.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Meatless Meatballs vs Vegetarian fillets:

• Meatless Meatballs have 1.3 times more Vitamin B1 than Vegetarian fillets.
• While Vegetarian fillets contain 2.9 times more Vitamin B2, 3.3 times more Vitamin B3, 5.1 times more Vitamin B6, 1.9 times more Vitamin B12 and 1.4 times more Vitamin E than Meatless Meatballs.
• Both Meatless Meatballs and Vegetarian fillets have similar amounts of Vitamin B9 per 500 kcal.
• Both Meatless Meatballs as well as Vegetarian fillets have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Meatless Meatballs vs Vegetarian fillets:

• Meatless Meatballs have 1.6 times more Iron, 1.7 times more Sodium and 1.9 times more Zinc than Vegetarian fillets.
• While Vegetarian fillets contain 2.6 times more Calcium and 2.3 times more Potassium than Meatless Meatballs.
• Both Meatless Meatballs and Vegetarian fillets have similar amounts of Copper, Magnesium and Phosphorus per 500 kcal.
• Both Meatless Meatballs as well as Vegetarian fillets have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Meatless Meatballs have 1.3 times more Carbohydrate and 1.3 times more Protein than Vegetarian fillets.
• While Vegetarian fillets contain 1.4 times more Fat, 1.4 times more Saturated Fat, 1.4 times more Omega 3 and 1.4 times more Omega 6 than Meatless Meatballs.
• Both Meatless Meatballs and Vegetarian fillets have similar amounts of Energy and Fiber per 500 kcal.
• Both Meatless Meatballs as well as Vegetarian fillets have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.