Comparing Nutrients in 100 grams Almonds VS Vegetarian fillets

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Vegetarian fillets	32%	56%	12%

Macro Nutrients

	Almonds	Vegetarian fillets	Recommended Dietary Allowance
Energy	20% 579kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	8.9% 2.85g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	48.8% 8.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	6.92% 9g	130g per day for Men 19-50 years
Sugars	6% 4.35g	1.1% 0.8g	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	0.15% 0.11g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 3.95g	NA	g per day for Men 19-50 years
Fiber	33% 12.5g	16% 6.1g	38g per day for Men 19-50 years
Protein	37.8% 21g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	17% 0.21mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	25.5% 102μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	175% 4.2μg	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	171% 25.6mg	23% 3.45mg	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	Vegetarian fillets	Recommended Dietary Allowance
Calcium	27% 269mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	103% 0.93mg	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	46.4% 3.7mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	17.6% 600mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Vegetarian fillets:

• Almonds have 1.3 times more Vitamin B2 and 7.4 times more Vitamin E than Vegetarian fillets.
• While Vegetarian fillets contain 5.4 times more Vitamin B1, 3.3 times more Vitamin B3, 10.9 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin B12 than Almonds.
• Both Almonds as well as Vegetarian fillets have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Almonds vs Vegetarian fillets:

• Almonds have 2.8 times more Calcium, 1.9 times more Iron, 11.7 times more Magnesium, 1.2 times more Potassium, 4.1 times more Selenium and 2.2 times more Zinc than Vegetarian fillets.
• While Vegetarian fillets contain 490 times more Sodium and 10.2 times more Water than Almonds.
• Both Almonds and Vegetarian fillets have similar amounts of Copper and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Almonds have 2 times more Energy, 2.8 times more Fat, 1.3 times more Saturated Fat, 1.5 times more Omega 6, 2.4 times more Carbohydrate, 5.4 times more Sugars and 2 times more Fiber than Vegetarian fillets.
• While Vegetarian fillets contain 346.7 times more Omega 3 than Almonds.
• Both Almonds and Vegetarian fillets have similar amounts of Protein per 100 g.
• Both Almonds as well as Vegetarian fillets have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.