Comparing Nutrients in 1 kilogram Vegetarian fillets VS Pickled Cabbage, Japanese Style

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Pickled Cabbage, Japanese Style	21%	3%	76%

Macro Nutrients

	Vegetarian fillets	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Energy	100% 2900kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	186% 180g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	650% 10.4g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	488% 83g	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	69.2% 90g	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	11% 8g	18% 13g	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	161% 61g	81.6% 31g	38g per day for Men 19-50 years
Protein	411% 230g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	917% 11mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	692% 9mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	750% 120mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40.4% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1154% 15mg	77% 1mg	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	255% 1020μg	105% 420μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1750% 42μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.78% 7mg	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	230% 34.5mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1049% 1259μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian fillets	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Calcium	95% 950mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	1028% 9.25mg	27.8% 0.25mg	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	250% 20mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	103% 2.38mg	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	643% 4500mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	176% 6000mg	251% 8530mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	327% 4900mg	185% 2770mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	18% 2mg	11mg per day for Men 19-50 years
Water	12% 450g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Vegetarian fillets VS Pickled Cabbage, Japanese Style per 1 kg

Compare the macro and micronutrient content in 1 kg of Vegetarian fillets versus 1 kg of Pickled Cabbage, Japanese Style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Vegetarian fillets vs Pickled Cabbage, Japanese Style:

• 1 kilogram of Vegetarian fillets has more Vitamin B1, 22.5 times more Vitamin B2, 66.7 times more Vitamin B3, 15 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12 and 28.8 times more Vitamin E than Pickled Cabbage, Japanese Style.
• While 1 kg of Pickled Fresh Japanese Style Cabbage contains more Vitamin K than Vegetarian fillets.
• 1 kilogram of Vegetarian fillets have insufficient amounts of Vitamin K
• 1 kilogram of Pickled Cabbage, Japanese Style have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B12 and Vitamin E
• Both Vegetarian fillets as well as Pickled Fresh Japanese Style Cabbage have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Vegetarian fillets vs Pickled Cabbage, Japanese Style:

• 1 kilogram of Vegetarian fillets has 2 times more Calcium, 37 times more Copper, 4.1 times more Iron, 1.9 times more Magnesium, 10.5 times more Phosphorus, 1.8 times more Sodium and 7 times more Zinc than Pickled Cabbage, Japanese Style.
• While 1 kg of Pickled Fresh Japanese Style Cabbage contains 1.4 times more Potassium and 2 times more Water than Vegetarian fillets.
• 1 kilogram of Pickled Cabbage, Japanese Style lack sufficient amounts of Zinc
• Both Vegetarian fillets as well as Pickled Fresh Japanese Style Cabbage lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Vegetarian fillets has 9.7 times more Energy, 180 times more Fat, 219.2 times more Saturated Fat, 41.6 times more Omega 3, 436.4 times more Omega 6, 1.6 times more Carbohydrate, 2 times more Fiber and 14.4 times more Protein than Pickled Cabbage, Japanese Style.
• 1 kilogram of Pickled Cabbage, Japanese Style provide inadequate amounts of Energy, Omega 3 and Omega 6