Comparing Nutrients in 5 ounces Soy Cheese VS Salted Mustard Cabbage

Macros Ratio

	Protein	Fat	Carbs
Soy Cheese	33%	48%	19%
Salted Mustard Cabbage	16%	3%	81%

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Soy Cheese have 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, 1.2 times more Carbohydrate and 11.4 times more Protein than Salted Mustard Cabbage.
• While 5 oz of Salted Mustard Cabbage contain more Fiber than Soybean, curd cheese.
• 5 ounces of Soy Cheese provide inadequate amounts of Fiber
• 5 ounces of Salted Mustard Cabbage provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein