Comparing Nutrients in 100 grams Meatless Sausage VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Meatless Sausage	29%	59%	12%
Almonds	14%	72%	14%

Macro Nutrients

	Meatless Sausage	Almonds	Recommended Dietary Allowance
Energy	8.8% 255kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	9.14% 2.93g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	67% 1.07g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	48.3% 8.2g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.22% 8.1g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	0% 0g	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	33% 12.5g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Meatless Sausage	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	195% 2.34mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.46% 0.32mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.7% 0.83mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.5% 26μg	11% 44μg	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	14% 2.1mg	171% 25.6mg	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 Sausage	Almonds	Recommended Dietary Allowance
Calcium	6.3% 63mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	115% 1.03mg	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	46.5% 3.72mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	8.57% 36mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	31.5% 0.73mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32% 225mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	6.8% 231mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	13.5% 7.4μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	59% 888mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	1.36% 50.4g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Meatless Sausage vs Almonds:

• Meatless Sausage have 11.4 times more Vitamin B1, 3.1 times more Vitamin B3 and 6 times more Vitamin B6 than Almonds.
• While Almonds contain 2.8 times more Vitamin B2, 1.5 times more Vitamin B5, 1.7 times more Vitamin B9 and 12.2 times more Vitamin E than Meatless Sausage.
• Both Meatless Sausage as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Meatless Sausage vs Almonds:

• Meatless Sausage have 1.8 times more Selenium, 888 times more Sodium and 11.4 times more Water than Almonds.
• While Almonds contain 4.3 times more Calcium, 4.1 times more Copper, 7.5 times more Magnesium, 3 times more Manganese, 2.1 times more Phosphorus, 3.2 times more Potassium and 2.1 times more Zinc than Meatless Sausage.
• Both Meatless Sausage and Almonds have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Meatless Sausage have 356.7 times more Omega 3 than Almonds.
• While Almonds contain 2.3 times more Energy, 2.7 times more Fat, 1.3 times more Saturated Fat, 1.5 times more Omega 6, 2.7 times more Carbohydrate, more Sugars and 4.5 times more Fiber than Meatless Sausage.
• Both Meatless Sausage and Almonds have similar amounts of Protein per 100 g.
• Both Meatless Sausage as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.