Comparing Nutrients in 300 calories Salted Mustard Cabbage VS Soy Cheese

Weight per 300 calories

• Salted Mustard Cabbage: 1071g
• Soy Cheese: 199g

Soybean, curd cheese has 5.4 times more energy per unit of mass than Salted Mustard Cabbage, which is above average in comparison to other foods. Salted Mustard Cabbage having very low energy density.

Discover which food has more nutrients per 300 calories - Salted Mustard Cabbage or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	7.28% 2.33g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	67% 1.07g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	47% 8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	20.7% 15g	4.4% 3.18g	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	87.4% 33.2g	0% 0g	38g per day for Men 19-50 years
Protein	21% 11.8g	44.3% 25g	56g per day for Men 19-50 years

Vitamins

	Salted Mustard Cabbage	Soy Cheese	Recommended Dietary Allowance
Vitamin A	58.3% 525μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.2% 7.7mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	247% 3.2mg	10.7% 0.14mg	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	193% 771μg	11% 43.7μg	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	1.43% 0.21mg	7.95% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1032% 1239μg	7.6% 9.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Mustard Cabbage	Soy Cheese	Recommended Dietary Allowance
Calcium	71.8% 718mg	37.4% 374mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	84% 0.75mg	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	94% 7.5mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	108% 453mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	76.8% 1.77mg	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	41.3% 289mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	77.5% 2636mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.64μg	60.7% 33.4μg	55μg per day for Men 19-50 years
Sodium	512% 7682mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	26.7% 987g	3.8% 141g	3700g per day for Men 19-50 years

Salted Mustard Cabbage VS Soy Cheese Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Salted Mustard Cabbage or Soy Cheese?

Lets compare vitamin content per 300 calories of Salted Mustard Cabbage vs Soy Cheese:

• 300 calories of Salted Mustard Cabbage have 132.1 times more Vitamin A, more Vitamin B1, 3.5 times more Vitamin B2, 7.8 times more Vitamin B3, 8.6 times more Vitamin B5, 23.1 times more Vitamin B6, 17.6 times more Vitamin B9 and 135.5 times more Vitamin K than Soy Cheese.
• While 300 kcal of Soybean, curd cheese contain 5.6 times more Vitamin E than Salted Mustard Cabbage.
• 300 calories of Salted Mustard Cabbage have insufficient amounts of Vitamin E
• 300 calories of Soy Cheese have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B5
• Both Salted Mustard Cabbage as well as Soybean, curd cheese have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Salted Mustard Cabbage vs Soy Cheese:

• 300 calories of Salted Mustard Cabbage have 1.9 times more Calcium, 1.3 times more Manganese, 6.7 times more Potassium, 193.3 times more Sodium and 7 times more Water than Soy Cheese.
• While 300 kcal of Soybean, curd cheese contain 2.1 times more Copper, 1.5 times more Iron, 2.8 times more Magnesium, 1.5 times more Phosphorus and 3.5 times more Selenium than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Soy Cheese contain similar levels of Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Salted Mustard Cabbage have 4.4 times more Carbohydrate, 4.7 times more Sugars and more Fiber than Soy Cheese.
• While 300 kcal of Soybean, curd cheese contain 15 times more Fat, 16.7 times more Saturated Fat, 3.9 times more Omega 3, 39.4 times more Omega 6 and 2.1 times more Protein than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Soy Cheese offer comparable quantities of Energy per 300 calories.
• 300 calories of Salted Mustard Cabbage provide inadequate amounts of Omega 6
• 300 calories of Soy Cheese provide inadequate amounts of Fiber