Comparing Nutrients in 7 ounces Meatless Sandwich Spread VS Vegetarian fillets

Macros Ratio

	Protein	Fat	Carbs
Meatless Sandwich Spread	21%	54%	25%
Vegetarian fillets	32%	56%	12%

Macro Nutrients

	Meatless Sandwich Spread	Vegetarian fillets	Recommended Dietary Allowance
Energy	10% 296kcal	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	13.7% 18g	13.7% 18g	130g per day for Men 19-50 years
Sugars	5.2% 3.77g	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	17.2% 6.55g	32% 12g	38g per day for Men 19-50 years
Protein	28.3% 16g	81.5% 45.6g	56g per day for Men 19-50 years

Vitamins

	Meatless Sandwich Spread	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	99% 1.2mg	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	161% 25.8mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	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	51% 204μg	50.6% 202μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	256% 6.15μg	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 Sandwich Spread	Vegetarian fillets	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	37.2% 2.98mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	59.7% 1.37mg	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	62.4% 437mg	128% 893mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	83.3% 1250mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	3.75% 139g	2.4% 89.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Meatless Sandwich Spread VS Vegetarian fillets per 7 oz

Compare the macro and micronutrient content in 7 oz of Meatless Sandwich Spread versus 7 oz of Vegetarian fillets to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 oz of Vegetarian fillets contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B6, 1.4 times more Vitamin B12 and 2 times more Vitamin E than Meatless Sandwich Spread.
• Both Meatless Sandwich Spread and Vegetarian fillets provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• Both Meatless Sandwich Spread as well as Vegetarian fillets have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Meatless Sandwich Spread vs Vegetarian fillets:

• 7 ounces of Meatless Sandwich Spread have 1.3 times more Sodium than Vegetarian fillets.
• While 7 oz of Vegetarian fillets contain 2.2 times more Calcium, 1.4 times more Copper, 1.3 times more Iron, 2 times more Phosphorus and 1.8 times more Potassium than Meatless Sandwich Spread.
• Both Meatless Sandwich Spread and Vegetarian fillets contain similar levels of Magnesium and Zinc per seven ounces.
• Both Meatless Sandwich Spread as well as Vegetarian fillets lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Meatless Sandwich Spread have 2.4 times more Sugars than Vegetarian fillets.
• While 7 oz of Vegetarian fillets contain 1.9 times more Energy, 2 times more Fat, 2 times more Saturated Fat, 2 times more Omega 3, 2 times more Omega 6, 1.8 times more Fiber and 2.9 times more Protein than Meatless Sandwich Spread.
• Both Meatless Sandwich Spread and Vegetarian fillets offer comparable quantities of Carbohydrate per seven ounces.