Comparing Nutrients in 1 kilogram 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	52% 1510kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	83.5% 81g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	36.6% 11.7g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	338% 5.4g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	237% 40.3g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	43.3% 56.3g	130g per day for Men 19-50 years
Sugars	22% 16g	19.3% 14g	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	81.6% 31g	38g per day for Men 19-50 years
Protein	223% 125g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Soy Cheese	Salted Mustard Cabbage	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	54.4% 490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	37.2% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	231% 3mg	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	55% 220μg	180% 720μg	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	40% 6mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.3% 46μg	963% 1156μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Cheese	Salted Mustard Cabbage	Recommended Dietary Allowance
Calcium	188% 1880mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	37.8% 0.34mg	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	700% 56mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	543% 2280mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	95% 2.18mg	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	317% 2220mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	58.5% 1990mg	72.4% 2460mg	3400mg per day for Men 19-50 years
Selenium	305% 168μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	478% 7170mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	19% 709g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Cheese VS Salted Mustard Cabbage per 1 kg

Compare the macro and micronutrient content in 1 kg of Soy Cheese versus 1 kg of Salted Mustard Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Soy Cheese vs Salted Mustard Cabbage:

• 1 kilogram of Soy Cheese has 1.6 times more Vitamin B2 and 30 times more Vitamin E than Salted Mustard Cabbage.
• While 1 kg of Salted Mustard Cabbage contains 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.
• 1 kilogram of Soy Cheese have insufficient amounts of Vitamin A and Vitamin B1
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Soy Cheese vs Salted Mustard Cabbage:

• 1 kilogram of Soy Cheese has 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 1 kg of Salted Mustard Cabbage contains 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 one kilogram.
• 1 kilogram of Salted Mustard Cabbage lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soy Cheese has 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 1 kg of Salted Mustard Cabbage contains more Fiber than Soybean, curd cheese.
• 1 kilogram of Soy Cheese provide inadequate amounts of Fiber
• 1 kilogram of Salted Mustard Cabbage provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein