Comparing Nutrients in 5 ounces Salted Mustard Cabbage VS 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	1.37% 39.7kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.058% 0.018g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	33.6% 5.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.14% 8g	7.52% 9.8g	130g per day for Men 19-50 years
Sugars	2.74% 2g	3.13% 2.27g	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	11.6% 4.4g	0% 0g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Salted Mustard Cabbage	Soy Cheese	Recommended Dietary Allowance
Vitamin A	7.7% 69.5μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.27% 0.26mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.43mg	7.63% 0.099mg	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	25.5% 102μg	7.8% 31μg	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	0.19% 0.028mg	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	5.43% 6.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Mustard Cabbage	Soy Cheese	Recommended Dietary Allowance
Calcium	9.5% 95mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	60% 0.54mg	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	12.4% 0.99mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	54.8% 1.26mg	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	5.47% 38.3mg	45% 315mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	67.8% 1016mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	3.53% 131g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Salted Mustard Cabbage VS Soy Cheese per 5 oz

Compare the macro and micronutrient content in 5 oz of Salted Mustard Cabbage versus 5 oz of Soy Cheese to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Salted Mustard Cabbage vs Soy Cheese:

• 5 ounces of Salted Mustard Cabbage have 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 Soy Cheese.
• While 5 oz of Soybean, curd cheese contain 1.6 times more Vitamin B2 and 30 times more Vitamin E than Salted Mustard Cabbage.
• 5 ounces of Salted Mustard Cabbage have insufficient amounts of Vitamin E
• 5 ounces of Soy Cheese have insufficient amounts of Vitamin A and Vitamin B1
• Both Salted Mustard Cabbage as well as Soybean, curd cheese have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Salted Mustard Cabbage vs Soy Cheese:

• 5 ounces of Salted Mustard Cabbage have 1.2 times more Potassium, 35.9 times more Sodium and 1.3 times more Water than Soy Cheese.
• While 5 oz of Soybean, curd cheese contain 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.
• 5 ounces of Salted Mustard Cabbage lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Salted Mustard Cabbage have more Fiber than Soy Cheese.
• While 5 oz of Soybean, curd cheese contain 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 and 11.4 times more Protein than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Soy Cheese offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Salted Mustard Cabbage provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 5 ounces of Soy Cheese provide inadequate amounts of Fiber