Comparing Nutrients in 500 calories Vegetarian fillets VS Salted Mustard Cabbage

Weight per 500 calories

• Vegetarian fillets: 172g
• Salted Mustard Cabbage: 1786g

Vegetarian fillets have 10.4 times more energy per 100g than Salted Mustard Cabbage. It has high energy density when compared to other foods. Salted Mustard Cabbage having very low energy density.

Discover which food has more nutrients per 500 calories - Vegetarian fillets or Salted Mustard Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Salted Mustard Cabbage	16%	3%	81%

Macro Nutrients

	Vegetarian fillets	Salted Mustard Cabbage	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.9g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	84% 14.3g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	77.3% 101g	130g per day for Men 19-50 years
Sugars	1.9% 1.38g	34.5% 25g	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	27.7% 10.5g	146% 55.4g	38g per day for Men 19-50 years
Protein	71% 39.7g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	Salted Mustard Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 875μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	80.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.4% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	412% 5.36mg	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	44% 176μg	321% 1286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	302% 7.24μg	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	39.7% 5.95mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1720% 2064μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian fillets	Salted Mustard Cabbage	Recommended Dietary Allowance
Calcium	16.4% 164mg	120% 1196mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	67.5% 0.61mg	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	43% 3.45mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	9.44% 39.7mg	63.8% 268mg	420mg per day for Men 19-50 years
Manganese	NA	169% 3.9mg	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	111% 776mg	69% 482mg	700mg per day for Men 19-50 years
Potassium	30.4% 1034mg	129% 4393mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.72μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	56.3% 845mg	854% 12804mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	2.1% 77.6g	44.4% 1645g	3700g per day for Men 19-50 years

Vegetarian Fillets VS Salted Mustard Cabbage Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Vegetarian fillets or Salted Mustard Cabbage?

Lets compare vitamin content per 500 calories of Vegetarian fillets vs Salted Mustard Cabbage:

• 500 calories of Vegetarian fillets have 2.7 times more Vitamin B1, 1.6 times more Vitamin B3, more Vitamin B12 and 16.7 times more Vitamin E than Salted Mustard Cabbage.
• While 500 kcal of Salted Mustard Cabbage contain more Vitamin A, 2.1 times more Vitamin B6, 7.3 times more Vitamin B9 and more Vitamin K than Vegetarian fillets.
• Both Vegetarian fillets and Salted Mustard Cabbage provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Vegetarian fillets have insufficient amounts of Vitamin A and Vitamin K
• 500 calories of Salted Mustard Cabbage have insufficient amounts of Vitamin B12 and Vitamin E
• Both Vegetarian fillets as well as Salted Mustard Cabbage have insufficient amounts of Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Vegetarian fillets vs Salted Mustard Cabbage:

• 500 calories of Vegetarian fillets have 2.6 times more Copper and 1.6 times more Phosphorus than Salted Mustard Cabbage.
• While 500 kcal of Salted Mustard Cabbage contain 7.3 times more Calcium, 3.6 times more Iron, 6.8 times more Magnesium, 4.2 times more Potassium, 9.3 times more Selenium, 15.2 times more Sodium, 2.2 times more Zinc and 21.2 times more Water than Vegetarian fillets.
• 500 calories of Vegetarian fillets lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Vegetarian fillets have 17.4 times more Fat, 21.2 times more Saturated Fat, 3.9 times more Omega 3, 42.1 times more Omega 6 and 2 times more Protein than Salted Mustard Cabbage.
• While 500 kcal of Salted Mustard Cabbage contain 6.5 times more Carbohydrate, 18.1 times more Sugars and 5.3 times more Fiber than Vegetarian fillets.
• Both Vegetarian fillets and Salted Mustard Cabbage offer comparable quantities of Energy per 500 calories.
• 500 calories of Salted Mustard Cabbage provide inadequate amounts of Omega 6