Comparing Nutrients in 7 ounces Almonds VS Meatless Bacon

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Meatless Bacon	14%	80%	6%

Macro Nutrients

	Almonds	Meatless Bacon	Recommended Dietary Allowance
Energy	39.6% 1149kcal	21% 613kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	60.4% 58.6g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	28.7% 9.17g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	209% 3.35g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	161% 27.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	12% 8.63g	0% 0g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	75% 42g	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Almonds	Meatless Bacon	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	728% 8.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	73.4% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	339% 51mg	91% 13.7mg	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

	Almonds	Meatless Bacon	Recommended Dietary Allowance
Calcium	53.4% 534mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	23% 0.21mg	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	92% 7.36mg	59.8% 4.8mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	17.7% 0.41mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	194% 2907mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	2.63% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Meatless Bacon:

• Almonds have 2.4 times more Vitamin B2, 4.2 times more Vitamin B5 and 3.7 times more Vitamin E than Meatless Bacon.
• While Meatless Bacon contain 21.5 times more Vitamin B1, 2.1 times more Vitamin B3 and 3.5 times more Vitamin B6 than Almonds.
• Both Almonds and Meatless Bacon have similar amounts of Vitamin B9 per 7 oz.
• Both Almonds as well as Meatless Bacon have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Meatless Bacon:

• Almonds have 11.7 times more Calcium, 9.8 times more Copper, 1.5 times more Iron, 14.2 times more Magnesium, 10.6 times more Manganese, 6.9 times more Phosphorus, 4.3 times more Potassium and 7.4 times more Zinc than Meatless Bacon.
• While Meatless Bacon contain 1.8 times more Selenium, 1465 times more Sodium and 11.1 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.9 times more Energy, 1.7 times more Fat, 4.1 times more Carbohydrate, more Sugars, 4.8 times more Fiber and 1.8 times more Protein than Meatless Bacon.
• While Meatless Bacon contain 562 times more Omega 3 than Almonds.
• Both Almonds and Meatless Bacon have similar amounts of Saturated Fat and Omega 6 per 7 oz.
• Both Almonds as well as Meatless Bacon have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.