Comparing Nutrients in 14 ounces Frozen Carrots VS Pickled Eggplant

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Pickled Eggplant	7%	13%	80%

Macro Nutrients

	Frozen Carrots	Pickled Eggplant	Recommended Dietary Allowance
Energy	4.93% 143kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.4g	30% 38.8g	130g per day for Men 19-50 years
Sugars	26% 19g	26.3% 19g	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	1.7% 1.23g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	26% 9.92g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Pickled Eggplant	Recommended Dietary Allowance
Vitamin A	313% 2818μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	16.4% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	42.7% 0.56mg	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	9.92% 39.7μg	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 9.92mg	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	15% 2.26mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Pickled Eggplant	Recommended Dietary Allowance
Calcium	14.3% 143mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	76.3% 0.69mg	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	22% 1.75mg	38.2% 3.06mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	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	18.7% 131mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	1.4% 47.6mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	443% 6644mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.66% 357g	9.32% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Pickled Eggplant per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Carrots versus 14 oz of Pickled Eggplant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Carrots vs Pickled Eggplant:

• 14 ounces of Frozen Carrots have 236.7 times more Vitamin A, more Vitamin C, 19 times more Vitamin E and 4.8 times more Vitamin K than Pickled Eggplant.
• While 14 oz of Pickled Eggplant contain 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 2 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Pickled Eggplant provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Pickled Eggplant have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Carrots, Unprepared as well as Pickled Eggplant have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Carrots vs Pickled Eggplant:

• 14 ounces of Frozen Carrots have 1.4 times more Calcium, 2 times more Magnesium, 3.7 times more Phosphorus, 19.6 times more Potassium and 1.4 times more Zinc than Pickled Eggplant.
• While 14 oz of Pickled Eggplant contain 2.3 times more Copper, 1.8 times more Iron and 24.6 times more Sodium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Pickled Eggplant contain similar levels of Water per 14 ounces.
• 14 ounces of Pickled Eggplant lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Frozen Carrots, Unprepared as well as Pickled Eggplant lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Carrots have 1.3 times more Fiber than Pickled Eggplant.
• While 14 oz of Pickled Eggplant contain 2.9 times more Omega 3 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Pickled Eggplant offer comparable quantities of Carbohydrate and Sugars per 14 ounces.
• 14 ounces of Frozen Carrots provide inadequate amounts of Omega 3
• Both Frozen Carrots, Unprepared as well as Pickled Eggplant provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.