Comparing Nutrients in 5 ounces Meatless Sandwich Spread VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Meatless Sandwich Spread	21%	54%	25%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Meatless Sandwich Spread	Blanched Almonds	Recommended Dietary Allowance
Energy	7.3% 211kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.8g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	3.7% 2.7g	9.05% 6.56g	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% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	37% 14g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Meatless Sandwich Spread	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	12.5% 0.16mg	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	36.5% 146μg	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	183% 4.4μg	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	16.3% 2.45mg	224% 33.7mg	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 Sandwich Spread	Blanched Almonds	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	162% 1.46mg	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	26.6% 2.13mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	113% 2.6mg	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	44.5% 312mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	59.5% 893mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.84mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	2.7% 99g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Meatless Sandwich Spread vs Blanched Almonds:

• Meatless Sandwich Spread have 3.1 times more Vitamin B1, 3.7 times more Vitamin B3, 1.5 times more Vitamin B5, 9.6 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin B12 than Blanched Almonds.
• While Blanched Almonds contain 13.7 times more Vitamin E than Meatless Sandwich Spread.
• Both Meatless Sandwich Spread and Blanched Almonds have similar amounts of Vitamin B2 per 5 oz.
• Both Meatless Sandwich Spread as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Meatless Sandwich Spread vs Blanched Almonds:

• Meatless Sandwich Spread have 33.2 times more Sodium and 15.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 5.4 times more Calcium, 1.6 times more Copper, 2.2 times more Iron, 13.4 times more Magnesium, 2.7 times more Manganese, 2.2 times more Phosphorus, 1.9 times more Potassium, 6.4 times more Selenium and 2.3 times more Zinc than Meatless Sandwich Spread.

Comparison of macro-nutrients per 5 ounces:

• Meatless Sandwich Spread have 130 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 4 times more Energy, 5.8 times more Fat, 2.8 times more Saturated Fat, 3 times more Omega 6, 2.1 times more Carbohydrate, 2.4 times more Sugars, 3 times more Fiber and 2.7 times more Protein than Meatless Sandwich Spread.
• Both Meatless Sandwich Spread as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.