Comparing Nutrients in 300 calories Vegetarian fillets VS Sweet and Sour Salad Dressing

Weight per 300 calories

• Vegetarian fillets: 103g
• Sweet and Sour Salad Dressing: 2000g

Vegetarian fillets have 19.3 times more energy per 100g than Sweet and Sour Salad Dressing. It has high energy density when compared to other foods. Sweet and Sour Salad Dressing having very low energy density.

Discover which food has more nutrients per 300 calories - Vegetarian fillets or Sweet and Sour Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Sweet and Sour Salad Dressing	3%	0%	97%

Macro Nutrients

	Vegetarian fillets	Sweet and Sour Salad Dressing	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.6g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.95g	0% 0g	32g per day for Men 19-50 years
Omega 3	67.2% 1.08g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.58g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.16% 9.3g	57% 74g	130g per day for Men 19-50 years
Sugars	1.14% 0.83g	102% 74g	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	16.6% 6.3g	0% 0g	38g per day for Men 19-50 years
Protein	42.5% 23.8g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	Sweet and Sour Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.6% 0.93mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.6% 12.4mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	15.4% 0.2mg	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	26.4% 106μg	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	181% 4.34μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	180% 162mg	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	23.8% 3.57mg	341% 51.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	660% 792μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian fillets	Sweet and Sour Salad Dressing	Recommended Dietary Allowance
Calcium	9.83% 98mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	22.2% 0.2mg	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	26% 2.07mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	5.67% 23.8mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	NA	52% 1.2mg	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	66.5% 466mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	18.3% 621mg	19.4% 660mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.03μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	33.8% 507mg	277% 4160mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	51.7% 1914g	3700g per day for Men 19-50 years

Vegetarian Fillets VS Sweet And Sour Salad Dressing Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Vegetarian fillets or Sweet and Sour Salad Dressing?

Lets compare vitamin content per 300 calories of Vegetarian fillets vs Sweet and Sour Salad Dressing:

• 300 calories of Vegetarian fillets have 5.7 times more Vitamin B1, more Vitamin B2, 10.3 times more Vitamin B3, 7.8 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin B12 than Sweet and Sour Salad Dressing.
• While 300 kcal of Sweet and Sour Salad Dressing contain more Vitamin C, 14.3 times more Vitamin E and more Vitamin K than Vegetarian fillets.
• 300 calories of Vegetarian fillets have insufficient amounts of Vitamin C and Vitamin K
• 300 calories of Sweet and Sour Salad Dressing have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Vegetarian fillets as well as Sweet and Sour Salad Dressing have insufficient amounts of Vitamin A and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Vegetarian fillets vs Sweet and Sour Salad Dressing:

• 300 calories of Vegetarian fillets have 1.2 times more Calcium, 4.8 times more Copper, 2.6 times more Iron, 7.8 times more Phosphorus and 3.6 times more Zinc than Sweet and Sour Salad Dressing.
• While 300 kcal of Sweet and Sour Salad Dressing contain 2.5 times more Magnesium, 30.9 times more Selenium, 8.2 times more Sodium and 41.1 times more Water than Vegetarian fillets.
• Both Vegetarian fillets and Sweet and Sour Salad Dressing contain similar levels of Potassium per 300 calories.
• 300 calories of Vegetarian fillets lack sufficient amounts of Magnesium and Selenium
• 300 calories of Sweet and Sour Salad Dressing lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Vegetarian fillets have more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and 11.9 times more Protein than Sweet and Sour Salad Dressing.
• While 300 kcal of Sweet and Sour Salad Dressing contain 7.9 times more Carbohydrate and 89.4 times more Sugars than Vegetarian fillets.
• Both Vegetarian fillets and Sweet and Sour Salad Dressing offer comparable quantities of Energy per 300 calories.
• 300 calories of Sweet and Sour Salad Dressing provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein