Comparing Nutrients in 14 ounces Pickled Cabbage, Japanese Style VS Salted Mustard Cabbage

Macros Ratio

	Protein	Fat	Carbs
Pickled Cabbage, Japanese Style	21%	3%	76%
Salted Mustard Cabbage	16%	3%	81%

Macro Nutrients

	Pickled Cabbage, Japanese Style	Salted Mustard Cabbage	Recommended Dietary Allowance
Energy	4.1% 119kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	17% 22.3g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	7.66% 5.56g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	32.4% 12.3g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Pickled Cabbage, Japanese Style	Salted Mustard Cabbage	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	21.6% 194μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	92% 1.2mg	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	41.7% 167μg	71.4% 286μg	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	3.1% 2.78mg	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	3.18% 0.48mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	416% 500μg	382% 459μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Cabbage, Japanese Style	Salted Mustard Cabbage	Recommended Dietary Allowance
Calcium	19% 191mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	15% 0.13mg	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	24.3% 1.94mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	37.6% 0.87mg	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	24.4% 171mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	100% 3385mg	28.7% 976mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	73.3% 1099mg	190% 2846mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.88% 366g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pickled Cabbage, Japanese Style vs Salted Mustard Cabbage:

• Salted Mustard Cabbage contains 5.4 times more Vitamin A, more Vitamin B1, 2.3 times more Vitamin B2, 4 times more Vitamin B3, 3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Pickled Fresh Japanese Style Cabbage.
• Both Pickled Fresh Japanese Style Cabbage and Salted Mustard Cabbage have similar amounts of Vitamin B5 and Vitamin K per 14 oz.
• Both Pickled Fresh Japanese Style Cabbage as well as Salted Mustard Cabbage have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Pickled Cabbage, Japanese Style vs Salted Mustard Cabbage:

• Pickled Fresh Japanese Style Cabbage has 1.6 times more Phosphorus and 3.5 times more Potassium than Salted Mustard Cabbage.
• While Salted Mustard Cabbage contains 1.4 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 2.6 times more Sodium and 1.5 times more Zinc than Pickled Fresh Japanese Style Cabbage.
• Both Pickled Fresh Japanese Style Cabbage and Salted Mustard Cabbage have similar amounts of Magnesium, Manganese, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pickled Fresh Japanese Style Cabbage has 1.5 times more Protein than Salted Mustard Cabbage.
• Both Pickled Fresh Japanese Style Cabbage and Salted Mustard Cabbage have similar amounts of Energy, Omega 3, Carbohydrate, Sugars and Fiber per 14 oz.
• Both Pickled Fresh Japanese Style Cabbage as well as Salted Mustard Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.