Comparing Nutrients in 500 calories Vegetarian fillets VS Roasted Almonds

Weight per 500 calories

• Vegetarian fillets: 172g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 2.1 times more energy per unit of mass than Vegetarian fillets, which is very high in comparison to other foods. Vegetarian fillets having high energy density.

Discover which food has more nutrients per 500 calories - Vegetarian fillets or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Vegetarian fillets	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.9g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	84% 14.3g	63.7% 11g	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	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	1.9% 1.38g	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	24% 9.1g	38g per day for Men 19-50 years
Protein	71% 39.7g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	Roasted Almonds	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	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	8.75% 0.11mg	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	11.5% 46μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	302% 7.24μg	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	39.7% 5.95mg	133% 20mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	16.4% 164mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	102% 0.92mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	9.44% 39.7mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	NA	81% 1.87mg	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	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	30.4% 1034mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.72μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	56.3% 845mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	2.1% 77.6g	0.054% 2g	3700g per day for Men 19-50 years

Vegetarian Fillets VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Vegetarian fillets or Roasted Almonds?

Lets compare vitamin content per 500 calories of Vegetarian fillets vs Roasted Almonds:

• 500 calories of Vegetarian fillets have 29.5 times more Vitamin B1, 1.6 times more Vitamin B2, 6.8 times more Vitamin B3, 22.7 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin B12 than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 3.4 times more Vitamin E than Vegetarian fillets.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin B12
• Both Vegetarian fillets as well as Dry Roasted Almonds 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 Roasted Almonds:

• 500 calories of Vegetarian fillets have 1.7 times more Copper, 2 times more Phosphorus, 1.7 times more Potassium and 336.8 times more Sodium than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 1.4 times more Calcium and 5.9 times more Magnesium than Vegetarian fillets.
• Both Vegetarian fillets and Roasted Almonds contain similar levels of Iron and Zinc per 500 calories.
• 500 calories of Vegetarian fillets lack sufficient amounts of Magnesium
• Both Vegetarian fillets as well as Dry Roasted Almonds 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 Saturated Fat, 214.5 times more Omega 3, 1.3 times more Omega 6 and 2.3 times more Protein than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 1.4 times more Fat than Vegetarian fillets.
• Both Vegetarian fillets and Roasted Almonds offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3