Comparing Nutrients in 300 calories Meatless Sandwich Spread VS Salted Mustard Cabbage

Weight per 300 calories

• Meatless Sandwich Spread: 201g
• Salted Mustard Cabbage: 1071g

Meatless Sandwich Spread have 5.3 times more energy per 100g than Salted Mustard Cabbage. It has average energy density when compared to other foods. Salted Mustard Cabbage having very low energy density.

Discover which food has more nutrients per 300 calories - Meatless Sandwich Spread or Salted Mustard Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Meatless Sandwich Spread	21%	54%	25%
Salted Mustard Cabbage	16%	3%	81%

Macro Nutrients

	Meatless Sandwich Spread	Salted Mustard Cabbage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	8.97% 2.87g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	65.4% 1.05g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	49% 8.35g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	5.28% 3.83g	20.7% 15g	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	17.5% 6.64g	87.4% 33.2g	38g per day for Men 19-50 years
Protein	28.8% 16g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Meatless Sandwich Spread	Salted Mustard Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	58.3% 525μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26mg	48.2% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	247% 3.2mg	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	52% 207μg	193% 771μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	260% 6.24μg	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	23.2% 3.5mg	1.43% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1032% 1239μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Meatless Sandwich Spread	Salted Mustard Cabbage	Recommended Dietary Allowance
Calcium	8.86% 88.6mg	71.8% 718mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	40.5% 0.36mg	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	37.8% 3.02mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	9.6% 40.3mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	102% 2.34mg	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	63.3% 443mg	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	77.5% 2636mg	3400mg per day for Men 19-50 years
Selenium	1.83% 1μg	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	84.6% 1268mg	512% 7682mg	1500mg per day for Men 19-50 years
Zinc	23.8% 2.6mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	3.8% 141g	26.7% 987g	3700g per day for Men 19-50 years

Meatless Sandwich Spread VS Salted Mustard Cabbage Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Meatless Sandwich Spread or Salted Mustard Cabbage?

Lets compare vitamin content per 300 calories of Meatless Sandwich Spread vs Salted Mustard Cabbage:

• 300 calories of Meatless Sandwich Spread have 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 3.4 times more Vitamin B3, more Vitamin B12 and 16.3 times more Vitamin E than Salted Mustard Cabbage.
• While 300 kcal of Salted Mustard Cabbage contain more Vitamin A, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin K than Meatless Sandwich Spread.
• 300 calories of Meatless Sandwich Spread have insufficient amounts of Vitamin A and Vitamin K
• 300 calories of Salted Mustard Cabbage have insufficient amounts of Vitamin B12 and Vitamin E
• Both Meatless Sandwich Spread as well as Salted Mustard Cabbage have insufficient amounts of Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Meatless Sandwich Spread vs Salted Mustard Cabbage:

• 300 calories of Meatless Sandwich Spread have 3.6 times more Copper and 1.5 times more Phosphorus than Salted Mustard Cabbage.
• While 300 kcal of Salted Mustard Cabbage contain 8.1 times more Calcium, 2.5 times more Iron, 4 times more Magnesium, 1.7 times more Manganese, 3.9 times more Potassium, 9.6 times more Selenium, 6.1 times more Sodium and 7 times more Water than Meatless Sandwich Spread.
• Both Meatless Sandwich Spread and Salted Mustard Cabbage contain similar levels of Zinc per 300 calories.
• 300 calories of Meatless Sandwich Spread lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Meatless Sandwich Spread have 16.9 times more Fat, 20.6 times more Saturated Fat, 3.8 times more Omega 3, 41 times more Omega 6 and 1.4 times more Protein than Salted Mustard Cabbage.
• While 300 kcal of Salted Mustard Cabbage contain 3.3 times more Carbohydrate, 3.9 times more Sugars and 5 times more Fiber than Meatless Sandwich Spread.
• Both Meatless Sandwich Spread and Salted Mustard Cabbage offer comparable quantities of Energy per 300 calories.
• 300 calories of Salted Mustard Cabbage provide inadequate amounts of Omega 6