Comparing Nutrients in 7 ounces Vegetarian fillets VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Vegetarian fillets	Blanched Almonds	Recommended Dietary Allowance
Energy	20% 575kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.65g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	144% 24.5g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	12.7% 9.2g	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% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	32% 12g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	81.5% 45.6g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	137% 1.8mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	229% 2.98mg	17.6% 0.23mg	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	50.6% 202μg	24.3% 97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	347% 8.33μg	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	45.6% 6.85mg	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	19% 189mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	204% 1.84mg	226% 2.04mg	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	49.6% 3.97mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	NA	158% 3.64mg	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	128% 893mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	35% 1191mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	65% 972mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.24% 8.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Vegetarian fillets VS Blanched Almonds per 7 oz

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

Lets compare vitamin content per 7 ounces of Vegetarian fillets vs Blanched Almonds:

• 7 ounces of Vegetarian fillets have 5.8 times more Vitamin B1, 1.3 times more Vitamin B2, 3.4 times more Vitamin B3, 13 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin B12 than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 6.9 times more Vitamin E than Vegetarian fillets.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin B12
• Both Vegetarian fillets as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Vegetarian fillets vs Blanched Almonds:

• 7 ounces of Vegetarian fillets have 25.8 times more Sodium than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 2.5 times more Calcium, 1.6 times more Iron, 11.7 times more Magnesium, 3.2 times more Selenium and 2.1 times more Zinc than Vegetarian fillets.
• Both Vegetarian fillets and Blanched Almonds contain similar levels of Copper, Phosphorus and Potassium per seven ounces.
• 7 ounces of Vegetarian fillets lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Vegetarian fillets have 260 times more Omega 3 than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 2 times more Energy, 2.9 times more Fat, 1.4 times more Saturated Fat, 1.5 times more Omega 6, 2.1 times more Carbohydrate, 5.8 times more Sugars and 1.6 times more Fiber than Vegetarian fillets.
• Both Vegetarian fillets and Blanched Almonds offer comparable quantities of Protein per seven ounces.
• 7 ounces of Blanched Almonds provide inadequate amounts of Omega 3