Comparing Nutrients in 5 ounces Vegetarian fillets VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Vegetarian fillets	Roasted Almonds	Recommended Dietary Allowance
Energy	14% 411kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	26.3% 25.5g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.04g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	69% 11.8g	108% 18.3g	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	23% 29.8g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	58.2% 32.6g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	Roasted Almonds	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	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	15% 0.19mg	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	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	248% 5.95μg	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	32.6% 4.9mg	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	13.5% 135mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	NA	138% 3.16mg	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	95% 668mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	46.3% 695mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	1.72% 63.8g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Vegetarian fillets VS Roasted Almonds per 5 oz

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

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

• 5 ounces of Vegetarian fillets have 14.3 times more Vitamin B1, 3.3 times more Vitamin B3, 11 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin B12 than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.3 times more Vitamin B2 and 6.9 times more Vitamin E than Vegetarian fillets.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin B12
• Both Vegetarian fillets as well as Dry Roasted Almonds 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 Roasted Almonds:

• 5 ounces of Vegetarian fillets have 163.3 times more Sodium than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 2.8 times more Calcium, 1.9 times more Iron, 12.1 times more Magnesium, 2 times more Selenium and 2.4 times more Zinc than Vegetarian fillets.
• Both Vegetarian fillets and Roasted Almonds contain similar levels of Copper, Phosphorus and Potassium per five ounces.
• 5 ounces of Vegetarian fillets lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Vegetarian fillets have 104 times more Omega 3 than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 2.1 times more Energy, 2.9 times more Fat, 1.4 times more Saturated Fat, 1.6 times more Omega 6, 2.3 times more Carbohydrate, 6.1 times more Sugars and 1.8 times more Fiber than Vegetarian fillets.
• Both Vegetarian fillets and Roasted Almonds offer comparable quantities of Protein per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3