Comparing Nutrients in 7 ounces Vegetarian fillets VS 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	20% 575kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.65g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	8.6% 11g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	3.83% 2.78g	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	32% 12g	16% 6.15g	38g per day for Men 19-50 years
Protein	81.5% 45.6g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	Salted Mustard Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	137% 1.8mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	229% 2.98mg	45.8% 0.6mg	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	50.6% 202μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	347% 8.33μg	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	45.6% 6.85mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	191% 229μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian fillets	Salted Mustard Cabbage	Recommended Dietary Allowance
Calcium	19% 189mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	204% 1.84mg	7.5% 0.067mg	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	49.6% 3.97mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	19% 0.43mg	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	128% 893mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	35% 1191mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	65% 972mg	95% 1423mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Vegetarian fillets VS Salted Mustard Cabbage per 7 oz

Compare the macro and micronutrient content in 7 oz of Vegetarian fillets versus 7 oz of Salted Mustard Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Vegetarian fillets vs Salted Mustard Cabbage:

• 7 ounces of Vegetarian fillets have 27.5 times more Vitamin B1, 10 times more Vitamin B2, 16.7 times more Vitamin B3, 5 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12 and 172.5 times more Vitamin E than Salted Mustard Cabbage.
• While 7 oz of Salted Mustard Cabbage contain more Vitamin A and more Vitamin K than Vegetarian fillets.
• 7 ounces of Vegetarian fillets have insufficient amounts of Vitamin A and Vitamin K
• 7 ounces 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 seven ounces.

Comparing minerals per 7 ounces for Vegetarian fillets vs Salted Mustard Cabbage:

• 7 ounces of Vegetarian fillets have 1.4 times more Calcium, 27.2 times more Copper, 2.9 times more Iron, 1.5 times more Magnesium, 16.7 times more Phosphorus, 2.4 times more Potassium and 4.7 times more Zinc than Salted Mustard Cabbage.
• While 7 oz of Salted Mustard Cabbage contain 1.5 times more Sodium and 2 times more Water than Vegetarian fillets.
• Both Vegetarian fillets as well as Salted Mustard Cabbage lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Vegetarian fillets have 10.4 times more Energy, 180 times more Fat, 219.2 times more Saturated Fat, 40 times more Omega 3, 436.4 times more Omega 6, 1.6 times more Carbohydrate, 2 times more Fiber and 20.9 times more Protein than Salted Mustard Cabbage.
• 7 ounces of Salted Mustard Cabbage provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein