Comparing Nutrients in 5 ounces Almonds VS Meatless Sausage

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Meatless Sausage	29%	59%	12%

Macro Nutrients

	Almonds	Meatless Sausage	Recommended Dietary Allowance
Energy	28.3% 821kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	13% 4.15g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	95% 1.5g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	68.4% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	8.82% 11.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	0% 0g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	53.5% 30g	51.3% 28.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Meatless Sausage	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	277% 3.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	9.16% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	9.2% 37μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	242% 36.3mg	20% 2.98mg	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

	Almonds	Meatless Sausage	Recommended Dietary Allowance
Calcium	38% 381mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	39.4% 0.35mg	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	65.7% 5.26mg	66% 5.27mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	44.7% 1.03mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	84% 1259mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	1.93% 71.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Meatless Sausage:

• Almonds have 2.8 times more Vitamin B2, 1.5 times more Vitamin B5, 1.7 times more Vitamin B9 and 12.2 times more Vitamin E than Meatless Sausage.
• While Meatless Sausage contain 11.4 times more Vitamin B1, 3.1 times more Vitamin B3 and 6 times more Vitamin B6 than Almonds.
• Both Almonds as well as Meatless Sausage have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Meatless Sausage:

• Almonds have 4.3 times more Calcium, 4.1 times more Copper, 7.5 times more Magnesium, 3 times more Manganese, 2.1 times more Phosphorus, 3.2 times more Potassium and 2.1 times more Zinc than Meatless Sausage.
• While Meatless Sausage contain 1.8 times more Selenium, 888 times more Sodium and 11.4 times more Water than Almonds.
• Both Almonds and Meatless Sausage have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2.3 times more Energy, 2.7 times more Fat, 1.3 times more Saturated Fat, 1.5 times more Omega 6, 2.7 times more Carbohydrate, more Sugars and 4.5 times more Fiber than Meatless Sausage.
• While Meatless Sausage contain 356.7 times more Omega 3 than Almonds.
• Both Almonds and Meatless Sausage have similar amounts of Protein per 5 oz.
• Both Almonds as well as Meatless Sausage have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.