Comparing Nutrients in 5 ounces Almonds VS Vegetarian fillets

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Vegetarian fillets	32%	56%	12%

Macro Nutrients

	Almonds	Vegetarian fillets	Recommended Dietary Allowance
Energy	28.3% 821kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	26.3% 25.5g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	12.6% 4.04g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	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	23.5% 30.5g	9.8% 12.8g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	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	22.8% 8.65g	38g per day for Men 19-50 years
Protein	53.5% 30g	58.2% 32.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	24.2% 0.29mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	164% 2.13mg	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	36% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	242% 36.3mg	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

	Almonds	Vegetarian fillets	Recommended Dietary Allowance
Calcium	38% 381mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	65.7% 5.26mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	NA	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	91% 638mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	1.72% 63.8g	3700g per day for Men 19-50 years

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

• Almonds have 1.3 times more Vitamin B2 and 7.4 times more Vitamin E than Vegetarian fillets.
• While Vegetarian fillets contain 5.4 times more Vitamin B1, 3.3 times more Vitamin B3, 10.9 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin B12 than Almonds.
• Both Almonds 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 Almonds vs Vegetarian fillets:

• Almonds have 2.8 times more Calcium, 1.9 times more Iron, 11.7 times more Magnesium, 1.2 times more Potassium, 4.1 times more Selenium and 2.2 times more Zinc than Vegetarian fillets.
• While Vegetarian fillets contain 490 times more Sodium and 10.2 times more Water than Almonds.
• Both Almonds and Vegetarian fillets have similar amounts of Copper and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2 times more Energy, 2.8 times more Fat, 1.3 times more Saturated Fat, 1.5 times more Omega 6, 2.4 times more Carbohydrate, 5.4 times more Sugars and 2 times more Fiber than Vegetarian fillets.
• While Vegetarian fillets contain 346.7 times more Omega 3 than Almonds.
• Both Almonds and Vegetarian fillets have similar amounts of Protein per 5 oz.
• Both Almonds as well as Vegetarian fillets have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.