Comparing Nutrients in 5 ounces Vegetarian fillets VS Pickled Cabbage, Japanese Style

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Pickled Cabbage, Japanese Style	21%	3%	76%

Macro Nutrients

	Vegetarian fillets	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Energy	14% 411kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	26.3% 25.5g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.04g	0.058% 0.018g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	69% 11.8g	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	9.8% 12.8g	6.2% 8.04g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	2.54% 1.84g	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	22.8% 8.65g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	58.2% 32.6g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.73% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	11% 0.14mg	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	36% 145μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	248% 5.95μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.1% 0.99mg	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	32.6% 4.9mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	149% 178μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian fillets	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Calcium	13.5% 135mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	3.94% 0.035mg	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	35.4% 2.83mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	NA	14.7% 0.34mg	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	91% 638mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	35.6% 1209mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	46.3% 695mg	26% 393mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	1.72% 63.8g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Vegetarian fillets VS Pickled Cabbage, Japanese Style per 5 oz

Compare the macro and micronutrient content in 5 oz of Vegetarian fillets versus 5 oz of Pickled Cabbage, Japanese Style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Vegetarian fillets vs Pickled Cabbage, Japanese Style:

• 5 ounces of Vegetarian fillets have more Vitamin B1, 22.5 times more Vitamin B2, 66.7 times more Vitamin B3, 15 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12 and 28.8 times more Vitamin E than Pickled Cabbage, Japanese Style.
• While 5 oz of Pickled Fresh Japanese Style Cabbage contain more Vitamin K than Vegetarian fillets.
• 5 ounces of Vegetarian fillets have insufficient amounts of Vitamin K
• 5 ounces of Pickled Cabbage, Japanese Style have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B12 and Vitamin E
• Both Vegetarian fillets as well as Pickled Fresh Japanese Style Cabbage have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Vegetarian fillets vs Pickled Cabbage, Japanese Style:

• 5 ounces of Vegetarian fillets have 2 times more Calcium, 37 times more Copper, 4.1 times more Iron, 1.9 times more Magnesium, 10.5 times more Phosphorus, 1.8 times more Sodium and 7 times more Zinc than Pickled Cabbage, Japanese Style.
• While 5 oz of Pickled Fresh Japanese Style Cabbage contain 1.4 times more Potassium and 2 times more Water than Vegetarian fillets.
• 5 ounces of Pickled Cabbage, Japanese Style lack sufficient amounts of Zinc
• Both Vegetarian fillets as well as Pickled Fresh Japanese Style Cabbage lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Vegetarian fillets have 9.7 times more Energy, 180 times more Fat, 219.2 times more Saturated Fat, 41.6 times more Omega 3, 436.4 times more Omega 6, 1.6 times more Carbohydrate, 2 times more Fiber and 14.4 times more Protein than Pickled Cabbage, Japanese Style.
• 5 ounces of Pickled Cabbage, Japanese Style provide inadequate amounts of Energy, Omega 3 and Omega 6