Comparing Nutrients in 14 ounces Pickled Eggplant VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pickled Eggplant	7%	13%	80%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pickled Eggplant	Sunflower Seeds	Recommended Dietary Allowance
Energy	6.7% 194kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 38.8g	61% 79.4g	130g per day for Men 19-50 years
Sugars	26.3% 19g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	26% 9.92g	90% 34g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Pickled Eggplant	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.6mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	411% 5.34mg	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	20% 79.4μg	225% 901μg	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	0% 0mg	6.17% 5.56mg	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	0.79% 0.12mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Eggplant	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.92% 99mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	76.3% 0.69mg	794% 7.14mg	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	38.2% 3.06mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	336% 7.74mg	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	5.1% 35.7mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	1.4% 47.6mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	443% 6644mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	180% 20mg	11mg per day for Men 19-50 years
Water	9.32% 345g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pickled Eggplant vs Sunflower Seeds:

• Pickled Eggplant has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 29.6 times more Vitamin B1, 5.1 times more Vitamin B2, 12.6 times more Vitamin B3, 9.6 times more Vitamin B6, 11.4 times more Vitamin B9, more Vitamin C and 1172.3 times more Vitamin E than Pickled Eggplant.
• Both Pickled Eggplant as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pickled Eggplant vs Sunflower Seeds:

• Pickled Eggplant has 186 times more Sodium and 18.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.1 times more Calcium, 10.4 times more Copper, 6.8 times more Iron, 54.2 times more Magnesium, 73.3 times more Phosphorus, 53.8 times more Potassium, 88.3 times more Selenium and 21.7 times more Zinc than Pickled Eggplant.

Comparison of macro-nutrients per 14 ounces:

• Pickled Eggplant has 1.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.9 times more Energy, 73.5 times more Fat, 31.8 times more Saturated Fat, 94.1 times more Omega 6, 2 times more Carbohydrate, 3.4 times more Fiber and 23.1 times more Protein than Pickled Eggplant.
• Both Pickled Eggplant and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 14 oz.
• Both Pickled Eggplant as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.