Comparing Nutrients in 100 grams 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	10% 290kcal	1.03% 30kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	8.9% 2.85g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	65% 1.04g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	48.8% 8.3g	0.11% 0.019g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.92% 9g	4.36% 5.67g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	1.8% 1.3g	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	16% 6.1g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	41% 23g	2.86% 1.6g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	1.13% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.04% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	7.7% 0.1mg	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	10.5% 42μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	175% 4.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.78% 0.7mg	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	23% 3.45mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian fillets	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Calcium	9.5% 95mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	2.78% 0.025mg	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	25% 2mg	6.13% 0.49mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	NA	10.3% 0.24mg	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	64.3% 450mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	17.6% 600mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	1.2% 45g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Vegetarian fillets VS Pickled Cabbage, Japanese Style per 100 g

Compare the macro and micronutrient content in 100 g of Vegetarian fillets versus 100 g of Pickled Cabbage, Japanese Style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Vegetarian fillets vs Pickled Cabbage, Japanese Style:

• 100 grams 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 100 g of Pickled Fresh Japanese Style Cabbage contain more Vitamin K than Vegetarian fillets.
• 100 grams of Vegetarian fillets have insufficient amounts of Vitamin K
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Vegetarian fillets vs Pickled Cabbage, Japanese Style:

• 100 grams 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 100 g of Pickled Fresh Japanese Style Cabbage contain 1.4 times more Potassium and 2 times more Water than Vegetarian fillets.
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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.
• 100 grams of Pickled Cabbage, Japanese Style provide inadequate amounts of Energy, Omega 3 and Omega 6