Comparing Nutrients in 1 pound Salted Mustard Cabbage VS Soy Cheese

Macros Ratio

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

Macro Nutrients

	Salted Mustard Cabbage	Soy Cheese	Recommended Dietary Allowance
Energy	4.38% 127kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	38% 36.7g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	16.6% 5.3g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	153% 2.45g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.6% 25.5g	24% 31.3g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	10% 7.26g	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	37% 14g	0% 0g	38g per day for Men 19-50 years
Protein	8.9% 5g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Salted Mustard Cabbage	Soy Cheese	Recommended Dietary Allowance
Vitamin A	24.7% 222μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	24.4% 0.32mg	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	81.6% 327μg	25% 100μg	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	0.6% 0.091mg	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	437% 524μg	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Mustard Cabbage	Soy Cheese	Recommended Dietary Allowance
Calcium	30.4% 304mg	85.3% 853mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	192% 1.72mg	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	39.7% 3.18mg	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	246% 1034mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	175% 4.03mg	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	17.5% 122mg	144% 1007mg	700mg per day for Men 19-50 years
Potassium	33% 1116mg	26.5% 903mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	217% 3252mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	11.3% 418g	8.7% 322g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Salted Mustard Cabbage has 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 Soy Cheese.
• While 1 lb of Soybean, curd cheese contains 1.6 times more Vitamin B2 and 30 times more Vitamin E than Salted Mustard Cabbage.
• 1 pound of Salted Mustard Cabbage have insufficient amounts of Vitamin E
• 1 pound of Soy Cheese have insufficient amounts of Vitamin A and Vitamin B1
• Both Salted Mustard Cabbage as well as Soybean, curd cheese have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Salted Mustard Cabbage has 1.2 times more Potassium, 35.9 times more Sodium and 1.3 times more Water than Soy Cheese.
• While 1 lb of Soybean, curd cheese contains 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.
• 1 pound of Salted Mustard Cabbage lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Salted Mustard Cabbage has more Fiber than Soy Cheese.
• While 1 lb of Soybean, curd cheese contains 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 and 11.4 times more Protein than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Soy Cheese offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Salted Mustard Cabbage provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 1 pound of Soy Cheese provide inadequate amounts of Fiber