Comparing Nutrients in 5 ounces Vegetarian fillets VS Meatless Meatballs

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Meatless Meatballs	43%	41%	16%

Macro Nutrients

	Vegetarian fillets	Meatless Meatballs	Recommended Dietary Allowance
Energy	14% 411kcal	9.63% 279kcal	2900kcal per day for Men 19-50 years
Fat	26.3% 25.5g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.04g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	69% 11.8g	34.6% 5.88g	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	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	2.44% 1.77g	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	22.8% 8.65g	17% 6.52g	38g per day for Men 19-50 years
Protein	58.2% 32.6g	53% 29.8g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	Meatless Meatballs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	22% 3.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	22% 0.28mg	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% 145μg	27.6% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	248% 5.95μg	88.6% 2.13μg	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	32.6% 4.9mg	16.3% 2.45mg	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	Meatless Meatballs	Recommended Dietary Allowance
Calcium	13.5% 135mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	111% 1mg	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	35.4% 2.83mg	38.3% 3.06mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	6.07% 25.5mg	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	91% 638mg	69.7% 488mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	46.3% 695mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	1.72% 63.8g	2.22% 82.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Vegetarian fillets VS Meatless Meatballs per 5 oz

Compare the macro and micronutrient content in 5 oz of Vegetarian fillets versus 5 oz of Meatless Meatballs to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Vegetarian fillets have 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 Vegetarian fillets and Meatless Meatballs provide similar amounts of Vitamin B1 per five ounces.
• Both Vegetarian fillets as well as Meatless Meatballs have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Vegetarian fillets have 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.
• While 5 oz of Meatless Meatballs contain 1.3 times more Zinc than Vegetarian fillets.
• Both Vegetarian fillets and Meatless Meatballs contain similar levels of Iron and Sodium per five ounces.
• Both Vegetarian fillets as well as Meatless Meatballs lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Vegetarian fillets have 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 Vegetarian fillets and Meatless Meatballs offer comparable quantities of Carbohydrate and Protein per five ounces.