Comparing Nutrients in 7 ounces Meatless Luncheon Slices VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Meatless Luncheon Slices	38%	53%	9%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Meatless Luncheon Slices	Roasted Almonds	Recommended Dietary Allowance
Energy	13% 375kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.66g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	60.7% 0.97g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	45.5% 7.73g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.78% 8.8g	32% 41.7g	130g per day for Men 19-50 years
Sugars	6.08% 4.4g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	57% 21.6g	38g per day for Men 19-50 years
Protein	63% 35.3g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Meatless Luncheon Slices	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	661% 7.94mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.76mg	20.8% 0.27mg	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	49.6% 198μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	331% 7.94μg	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	39.7% 5.95mg	316% 47.4mg	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 Luncheon Slices	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	242% 2.2mg	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	44.7% 3.57mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	NA	193% 4.43mg	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	125% 877mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	94% 1411mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Meatless Luncheon Slices VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Meatless Luncheon Slices versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Meatless Luncheon Slices vs Roasted Almonds:

• 7 ounces of Meatless Luncheon Slices have 51.9 times more Vitamin B1, 3.1 times more Vitamin B3, 6.5 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin B12 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 4 times more Vitamin B2 and 8 times more Vitamin E than Meatless Luncheon Slices.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin B12
• Both Meatless Luncheon Slices as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Meatless Luncheon Slices vs Roasted Almonds:

• 7 ounces of Meatless Luncheon Slices have 3.7 times more Selenium and 237 times more Sodium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 6.5 times more Calcium, 2.1 times more Iron, 12.1 times more Magnesium, 3.6 times more Potassium and 2.1 times more Zinc than Meatless Luncheon Slices.
• Both Meatless Luncheon Slices and Roasted Almonds contain similar levels of Copper and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Meatless Luncheon Slices have 48.9 times more Omega 3 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 3.2 times more Energy, 4.7 times more Fat, 3.1 times more Saturated Fat, 3.3 times more Omega 6, 4.7 times more Carbohydrate, 2.2 times more Sugars and 9.9 times more Fiber than Meatless Luncheon Slices.
• Both Meatless Luncheon Slices and Roasted Almonds offer comparable quantities of Protein per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3