Comparing Nutrients in 7 ounces Meatless Meatballs VS Vegetarian fillets

Macros Ratio

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

Macro Nutrients

	Meatless Meatballs	Vegetarian fillets	Recommended Dietary Allowance
Energy	13.5% 391kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	8.84% 2.83g	17.7% 5.65g	32g per day for Men 19-50 years
Omega 3	64.5% 1.03g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	48.4% 8.23g	97% 16.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	13.7% 18g	130g per day for Men 19-50 years
Sugars	3.42% 2.5g	2.2% 1.6g	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	24% 9.13g	32% 12g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	81.5% 45.6g	56g per day for Men 19-50 years

Vitamins

	Meatless Meatballs	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	155% 1.86mg	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	229% 2.98mg	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	38.7% 155μg	50.6% 202μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	124% 2.98μg	347% 8.33μg	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	23% 3.43mg	45.6% 6.85mg	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 Meatballs	Vegetarian fillets	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	204% 1.84mg	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	53.6% 4.3mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11% 45.6mg	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	98% 683mg	128% 893mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	72.8% 1091mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	3.1% 115g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Meatless Meatballs vs Vegetarian fillets:

• Vegetarian fillets contain 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 Meatless Meatballs and Vegetarian fillets have similar amounts of Vitamin B1 per 7 oz.
• Both Meatless Meatballs as well as Vegetarian fillets have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Meatless Meatballs vs Vegetarian fillets:

• Meatless Meatballs have 1.3 times more Zinc and 1.3 times more Water than Vegetarian fillets.
• While Vegetarian fillets contain 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.
• Both Meatless Meatballs and Vegetarian fillets have similar amounts of Iron, Selenium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Meatless Meatballs have 1.6 times more Sugars than Vegetarian fillets.
• While Vegetarian fillets contain 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 Meatless Meatballs and Vegetarian fillets have similar amounts of Carbohydrate and Protein per 7 oz.
• Both Meatless Meatballs as well as Vegetarian fillets have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.