Comparing Nutrients in 300 calories Vegetarian filletsVS Almonds

Weight per 300 calories

Vegetarian fillets

103g

Almonds

51.8g

Almonds have 2 times more energy per unit of mass than Vegetarian fillets, which is very high in comparison to other foods. Vegetarian fillets having high energy density.

Which food has more nutrients per 300 calories - Vegetarian fillets or Almonds?

Macros Ratio

Protein Fat Carbs

Vegetarian fillets

32%

56%

12%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Vegetarian filletsvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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19%18.6g

Fat

26.7%26g

18.6 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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9.2%2.95g

Saturated Fat

6.16%1.97g

2.95 gvs1.97 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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67.2%1.08g

Omega 3

0.097%0.002g

1.08 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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50.5%8.58g

Omega 6

37.6%6.4g

8.58 gvs6.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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7.16%9.3g

Carbohydrate

8.6%11g

9.3 gvs11 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.14%0.83g

Sugars

3.1%2.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.83 gvs2.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.079%0.057g

≤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]

NA gvs0.057 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.088g

NA gvs0.088 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.05g

NA gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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16.6%6.3g

Fiber

17%6.48g

6.3 gvs6.48 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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42.5%23.8g

Protein

19.6%11g

23.8 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Vegetarian filletsvs Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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95%1.14mg

Vitamin B1

8.85%0.11mg

Thiamine

1.14 mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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71.6%0.93mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.93 mgvs0.59 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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77.6%12.4mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

12.4 mgvs1.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

4.9%0.24mg

Pantothenic acid

NA mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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119%1.55mg

Vitamin B6

5.46%0.071mg

Pyridoxine

1.55 mgvs0.071 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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26.4%106μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

106 μgvs22.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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181%4.34μg

Vitamin B12

0%0μg

Cobalamin

4.34 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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23.8%3.57mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

3.57 mgvs13.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Vegetarian filletsvs Almonds

9.83%98mg

Calcium

14%139mg

98 mgvs139 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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106%0.96mg

Copper

59.4%0.53mg

0.96 mgvs0.53 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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26%2.07mg

Iron

24%1.92mg

2.07 mgvs1.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.67%23.8mg

Magnesium

33.3%140mg

23.8 mgvs140 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

49%1.13mg

NA mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

52%23.5μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs23.5 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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66.5%466mg

Phosphorus

35.6%249mg

466 mgvs249 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.3%621mg

Potassium

11%380mg

621 mgvs380 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.9%1.03μg

Selenium

3.86%2.12μg

1.03 μgvs2.12 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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33.8%507mg

Sodium

0.035%0.52mg

507 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13%1.45mg

Zinc

14.7%1.6mg

1.45 mgvs1.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.26%46.6g

Water

0.062%2.3g

46.6 gvs2.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Vegetarian fillets vs Almonds:

Vegetarian fillets have 10.7 times more Vitamin B1, 1.6 times more Vitamin B2, 6.6 times more Vitamin B3, 21.9 times more Vitamin B6, 4.6 times more Vitamin B9 and more Vitamin B12 than Almonds.
While Almonds contain 3.7 times more Vitamin E than Vegetarian fillets.
Both Vegetarian fillets as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Vegetarian fillets vs Almonds:

Vegetarian fillets have 1.8 times more Copper, 1.9 times more Phosphorus, 1.6 times more Potassium and 978.3 times more Sodium than Almonds.
While Almonds contain 1.4 times more Calcium, 5.9 times more Magnesium and 2.1 times more Selenium than Vegetarian fillets.
Both Vegetarian fillets and Almonds have similar amounts of Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Vegetarian fillets have 1.5 times more Saturated Fat, 692.1 times more Omega 3, 1.3 times more Omega 6 and 2.2 times more Protein than Almonds.
While Almonds contain 1.4 times more Fat and 2.7 times more Sugars than Vegetarian fillets.
Both Vegetarian fillets and Almonds have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Vegetarian fillets as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Vegetarian filletsVS Meatless Sandwich SpreadAlmondsVS Meatless Sandwich SpreadVegetarian filletsVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Vegetarian filletsVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Vegetarian fillets or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: