Comparing Nutrients in 100 grams 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	10% 290kcal	0.97% 28kcal	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	1.63% 0.026g	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	4.33% 5.63g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	1.93% 1.4g	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	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	Salted Mustard Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.44% 49μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.72% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	23% 0.3mg	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	18% 72μg	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% 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	23% 3.45mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	96% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian fillets	Salted Mustard Cabbage	Recommended Dietary Allowance
Calcium	9.5% 95mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	3.78% 0.034mg	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	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	NA	9.48% 0.22mg	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	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	17.6% 600mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	47.8% 717mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	1.2% 45g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Vegetarian fillets VS Salted Mustard Cabbage per 100 g

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

Lets compare vitamin content per 100 grams of Vegetarian fillets vs Salted Mustard Cabbage:

• 100 grams 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 100 g of Salted Mustard Cabbage contain more Vitamin A and more Vitamin K than Vegetarian fillets.
• 100 grams of Vegetarian fillets have insufficient amounts of Vitamin A and Vitamin K
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Vegetarian fillets vs Salted Mustard Cabbage:

• 100 grams 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 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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.
• 100 grams of Salted Mustard Cabbage provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein