Comparing Nutrients in 14 ounces Soy Cheese VS Salted Mustard Cabbage

Macros Ratio

	Protein	Fat	Carbs
Soy Cheese	33%	48%	19%
Salted Mustard Cabbage	16%	3%	81%

Macro Nutrients

	Soy Cheese	Salted Mustard Cabbage	Recommended Dietary Allowance
Energy	20.7% 599kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.65g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	134% 2.14g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	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	21% 27.4g	17% 22.3g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	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	0% 0g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	88.6% 49.6g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Soy Cheese	Salted Mustard Cabbage	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	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	42.7% 0.56mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	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	22% 87.3μg	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	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	16% 2.4mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.2% 18.3μg	382% 459μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Cheese	Salted Mustard Cabbage	Recommended Dietary Allowance
Calcium	74.6% 746mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	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	278% 22.2mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	215% 905mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	153% 3.53mg	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	126% 881mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	28.7% 976mg	3400mg per day for Men 19-50 years
Selenium	121% 66.7μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	190% 2846mg	1500mg per day for Men 19-50 years
Zinc	62% 6.83mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	7.6% 281g	9.88% 366g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Cheese VS Salted Mustard Cabbage per 14 oz

Compare the macro and micronutrient content in 14 oz of Soy Cheese versus 14 oz of Salted Mustard Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Soy Cheese vs Salted Mustard Cabbage:

• 14 ounces of Soy Cheese have 1.6 times more Vitamin B2 and 30 times more Vitamin E than Salted Mustard Cabbage.
• While 14 oz of Salted Mustard Cabbage contain 24.5 times more Vitamin A, more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 4.3 times more Vitamin B6, 3.3 times more Vitamin B9 and 25.1 times more Vitamin K than Soybean, curd cheese.
• 14 ounces of Soy Cheese have insufficient amounts of Vitamin A and Vitamin B1
• 14 ounces of Salted Mustard Cabbage have insufficient amounts of Vitamin E
• Both Soybean, curd cheese as well as Salted Mustard Cabbage have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Soy Cheese vs Salted Mustard Cabbage:

• 14 ounces of Soy Cheese have 2.8 times more Calcium, 11.2 times more Copper, 8 times more Iron, 15.2 times more Magnesium, 4.1 times more Manganese, 8.2 times more Phosphorus, 18.7 times more Selenium and 5.7 times more Zinc than Salted Mustard Cabbage.
• While 14 oz of Salted Mustard Cabbage contain 35.9 times more Sodium and 1.3 times more Water than Soybean, curd cheese.
• Both Soy Cheese and Salted Mustard Cabbage contain similar levels of Potassium per 14 ounces.
• 14 ounces of Salted Mustard Cabbage lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Soy Cheese have 5.4 times more Energy, 81 times more Fat, 90.2 times more Saturated Fat, 20.8 times more Omega 3, 212.2 times more Omega 6, 1.2 times more Carbohydrate and 11.4 times more Protein than Salted Mustard Cabbage.
• While 14 oz of Salted Mustard Cabbage contain more Fiber than Soybean, curd cheese.
• 14 ounces of Soy Cheese provide inadequate amounts of Fiber
• 14 ounces of Salted Mustard Cabbage provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein