Comparing Nutrients in 14 ounces Vegetarian fillets VS Sweet and Sour Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Sweet and Sour Salad Dressing	3%	0%	97%

Macro Nutrients

	Vegetarian fillets	Sweet and Sour Salad Dressing	Recommended Dietary Allowance
Energy	39.7% 1151kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	73.7% 71.4g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	35.3% 11.3g	0% 0g	32g per day for Men 19-50 years
Omega 3	258% 4.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	194% 33g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.5% 35.7g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	20.3% 14.7g	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	63.7% 24.2g	0% 0g	38g per day for Men 19-50 years
Protein	163% 91g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	Sweet and Sour Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	364% 4.37mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	298% 47.6mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	458% 5.95mg	3.05% 0.04mg	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	101% 405μg	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	695% 16.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	35.7% 32mg	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	91% 13.7mg	67.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian fillets	Sweet and Sour Salad Dressing	Recommended Dietary Allowance
Calcium	37.7% 377mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	408% 3.67mg	4.4% 0.04mg	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	99% 7.94mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	NA	10.4% 0.24mg	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	255% 1786mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	70% 2381mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	130% 1945mg	55% 826mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.83% 179g	10.3% 380g	3700g per day for Men 19-50 years

Nutrient Comparison: Vegetarian fillets VS Sweet and Sour Salad Dressing per 14 oz

Compare the macro and micronutrient content in 14 oz of Vegetarian fillets versus 14 oz of Sweet and Sour Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Vegetarian fillets vs Sweet and Sour Salad Dressing:

• 14 ounces of Vegetarian fillets have 110 times more Vitamin B1, more Vitamin B2, 200 times more Vitamin B3, 150 times more Vitamin B6, 51 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin E than Sweet and Sour Salad Dressing.
• While 14 oz of Sweet and Sour Salad Dressing contain more Vitamin C and more Vitamin K than Vegetarian fillets.
• 14 ounces of Vegetarian fillets have insufficient amounts of Vitamin C and Vitamin K
• 14 ounces of Sweet and Sour Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin B12
• Both Vegetarian fillets as well as Sweet and Sour Salad Dressing have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Vegetarian fillets vs Sweet and Sour Salad Dressing:

• 14 ounces of Vegetarian fillets have 23.8 times more Calcium, 92.5 times more Copper, 50 times more Iron, 7.7 times more Magnesium, 150 times more Phosphorus, 18.2 times more Potassium, 2.4 times more Sodium and 70 times more Zinc than Sweet and Sour Salad Dressing.
• While 14 oz of Sweet and Sour Salad Dressing contain 1.6 times more Selenium and 2.1 times more Water than Vegetarian fillets.
• 14 ounces of Vegetarian fillets lack sufficient amounts of Selenium
• 14 ounces of Sweet and Sour Salad Dressing lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Vegetarian fillets have 19.3 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 2.4 times more Carbohydrate, more Fiber and 230 times more Protein than Sweet and Sour Salad Dressing.
• While 14 oz of Sweet and Sour Salad Dressing contain 4.6 times more Sugars than Vegetarian fillets.
• 14 ounces of Sweet and Sour Salad Dressing provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein