Comparing Nutrients in 500 calories Vegetarian fillets VS Meatless Meatballs

Weight per 500 calories

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

Vegetarian fillets have 1.5 times more energy per 100g than Meatless Meatballs. It has high energy density when compared to other foods. Meatless Meatballs having above average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Vegetarian Fillets VS Meatless Meatballs Nutrients Per 500 Kcal

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

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

• 500 calories of Vegetarian fillets have 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.
• While 500 kcal of Meatless Meatballs contain 1.3 times more Vitamin B1 than Vegetarian fillets.
• Both Vegetarian fillets and Meatless Meatballs provide similar amounts of Vitamin B9 per 500 calories.
• Both Vegetarian fillets as well as Meatless Meatballs have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 calories.

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

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

Comparison of macro-nutrients per 500 calories:

• 500 calories of Vegetarian fillets have 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.
• While 500 kcal of Meatless Meatballs contain 1.3 times more Carbohydrate and 1.3 times more Protein than Vegetarian fillets.
• Both Vegetarian fillets and Meatless Meatballs offer comparable quantities of Energy and Fiber per 500 calories.