Comparing Nutrients in 5 ounces Meatless Meatballs VS 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	9.63% 279kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	26.3% 25.5g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	12.6% 4.04g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	69% 11.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.72% 11.3g	9.8% 12.8g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	1.56% 1.13g	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	17% 6.52g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	53% 29.8g	58.2% 32.6g	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	111% 1.33mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	164% 2.13mg	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	27.6% 111μg	36% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	88.6% 2.13μg	248% 5.95μg	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	16.3% 2.45mg	32.6% 4.9mg	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	3.54% 35.4mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	146% 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	38.3% 3.06mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	7.76% 32.6mg	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	69.7% 488mg	91% 638mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.22% 82.2g	1.72% 63.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Meatless Meatballs vs Vegetarian fillets:

• Vegetarian fillets contain 4.2 times more Vitamin B2, 4.8 times more Vitamin B3, 7.5 times more Vitamin B6, 1.3 times more Vitamin B9, 2.8 times more Vitamin B12 and 2 times more Vitamin E than Meatless Meatballs.
• Both Meatless Meatballs and Vegetarian fillets have similar amounts of Vitamin B1 per 5 oz.
• Both Meatless Meatballs as well as Vegetarian fillets have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Meatless Meatballs vs Vegetarian fillets:

• Meatless Meatballs have 1.3 times more Zinc and 1.3 times more Water than Vegetarian fillets.
• While Vegetarian fillets contain 3.8 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus and 3.3 times more Potassium than Meatless Meatballs.
• Both Meatless Meatballs and Vegetarian fillets have similar amounts of Iron, Selenium and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Meatless Meatballs have 1.6 times more Sugars than Vegetarian fillets.
• While Vegetarian fillets contain 1.5 times more Energy, 2 times more Fat, 2 times more Saturated Fat, 2 times more Omega 3, 2 times more Omega 6 and 1.3 times more Fiber than Meatless Meatballs.
• Both Meatless Meatballs and Vegetarian fillets have similar amounts of Carbohydrate and Protein per 5 oz.
• Both Meatless Meatballs as well as Vegetarian fillets have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.