Comparing Nutrients in 1 pound 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	23.6% 685kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	38% 36.7g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.3g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	153% 2.45g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	19.6% 25.5g	130g per day for Men 19-50 years
Sugars	10% 7.26g	8.76% 6.35g	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	37% 14g	38g per day for Men 19-50 years
Protein	101% 56.7g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

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

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

• 1 pound 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 lb 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 pound.
• 1 pound of Salted Mustard Cabbage lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

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