Comparing Nutrients in 7 ounces Vegetarian meatloaf or patties VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Vegetarian meatloaf or patties	43%	41%	16%
Almonds	14%	72%	14%

Macro Nutrients

	Vegetarian meatloaf or patties	Almonds	Recommended Dietary Allowance
Energy	13.5% 391kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	8.84% 2.83g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	64.5% 1.03g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	48.4% 8.23g	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	12.2% 16g	33% 42.8g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	24% 9.13g	65.3% 25g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Vegetarian meatloaf or patties	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.7% 155μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	198% 4.76μg	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	23% 3.43mg	339% 51mg	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 meatloaf or patties	Almonds	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	227% 2.05mg	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	52% 4.17mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	NA	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	72.8% 1091mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	3.1% 115g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Vegetarian meatloaf or patties vs Almonds:

• Vegetarian meatloaf or patties have 4.4 times more Vitamin B1, 2.8 times more Vitamin B3, 8.8 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin B12 than Almonds.
• While Almonds contain 1.9 times more Vitamin B2 and 14.8 times more Vitamin E than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Vegetarian meatloaf or patties vs Almonds:

• Vegetarian meatloaf or patties have 550 times more Sodium and 13.2 times more Water than Almonds.
• While Almonds contain 9.3 times more Calcium, 1.5 times more Copper, 1.8 times more Iron, 15 times more Magnesium, 1.4 times more Phosphorus, 4.1 times more Potassium, 5.1 times more Selenium and 1.7 times more Zinc than Vegetarian meatloaf or patties.

Comparison of macro-nutrients per 7 ounces:

• Vegetarian meatloaf or patties have 173.3 times more Omega 3 than Almonds.
• While Almonds contain 2.9 times more Energy, 5.5 times more Fat, 2.7 times more Saturated Fat, 3 times more Omega 6, 2.7 times more Carbohydrate, 3.6 times more Sugars and 2.7 times more Fiber than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties and Almonds have similar amounts of Protein per 7 oz.
• Both Vegetarian meatloaf or patties as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.