Comparing Nutrients in 5 ounces Soy Vermicelli VS Vegetarian fillets

Macros Ratio

	Protein	Fat	Carbs
Soy Vermicelli	0%	0%	100%
Vegetarian fillets	32%	56%	12%

Macro Nutrients

	Soy Vermicelli	Vegetarian fillets	Recommended Dietary Allowance
Energy	16% 469kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	26.3% 25.5g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	12.6% 4.04g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	69% 11.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.8% 117g	9.8% 12.8g	130g per day for Men 19-50 years
Sugars	34% 24.7g	1.56% 1.13g	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	14.5% 5.53g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	0.25% 0.14g	58.2% 32.6g	56g per day for Men 19-50 years

Vitamins

	Soy Vermicelli	Vegetarian fillets	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	164% 2.13mg	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	0% 0μg	36% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	248% 5.95μg	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	4.8% 0.72mg	32.6% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Vermicelli	Vegetarian fillets	Recommended Dietary Allowance
Calcium	7.8% 78mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	302% 2.7mg	146% 1.3mg	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	32% 2.57mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	4.05% 28.3mg	91% 638mg	700mg per day for Men 19-50 years
Potassium	0.13% 4.25mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	69.6% 38.3μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	54.6% 6mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.46% 17g	1.72% 63.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Vermicelli VS Vegetarian fillets per 5 oz

Compare the macro and micronutrient content in 5 oz of Soy Vermicelli versus 5 oz of Vegetarian fillets to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Soy Vermicelli vs Vegetarian fillets:

• 5 ounces of Soy Vermicelli have more Vitamin K than Vegetarian fillets.
• While 5 oz of Vegetarian fillets contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin B12 and 6.8 times more Vitamin E than Vermicelli, made from soy.
• 5 ounces of Soy Vermicelli have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin B12
• 5 ounces of Vegetarian fillets have insufficient amounts of Vitamin K
• Both Vermicelli, made from soy as well as Vegetarian fillets have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Soy Vermicelli vs Vegetarian fillets:

• 5 ounces of Soy Vermicelli have 2.1 times more Copper, 27 times more Selenium and 3 times more Zinc than Vegetarian fillets.
• While 5 oz of Vegetarian fillets contain 1.7 times more Calcium, 11.5 times more Magnesium, 22.5 times more Phosphorus, 200 times more Potassium and 122.5 times more Sodium than Vermicelli, made from soy.
• Both Soy Vermicelli and Vegetarian fillets contain similar levels of Iron per five ounces.
• 5 ounces of Soy Vermicelli lack sufficient amounts of Magnesium and Potassium
• 5 ounces of Vegetarian fillets lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Soy Vermicelli have 9.1 times more Carbohydrate and 21.8 times more Sugars than Vegetarian fillets.
• While 5 oz of Vegetarian fillets contain 180 times more Fat, 203.5 times more Saturated Fat, 260 times more Omega 3, 218.2 times more Omega 6, 1.6 times more Fiber and 230 times more Protein than Vermicelli, made from soy.
• Both Soy Vermicelli and Vegetarian fillets offer comparable quantities of Energy per five ounces.
• 5 ounces of Soy Vermicelli provide inadequate amounts of Omega 3, Omega 6 and Protein