Comparing Nutrients in 14 ounces Pickled Eggplant VS Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Pickled Eggplant	7%	13%	80%
Tomato Sauce	17%	9%	74%

Macro Nutrients

	Pickled Eggplant	Tomato Sauce	Recommended Dietary Allowance
Energy	6.7% 194kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	2.7% 0.46g	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	16.2% 21g	130g per day for Men 19-50 years
Sugars	26.3% 19g	19.5% 14g	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	9.14% 6.63g	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	% 7.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	26% 9.92g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Pickled Eggplant	Tomato Sauce	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.6mg	24.6% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	30% 0.39mg	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	8.93% 35.7μg	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	31% 27.8mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Eggplant	Tomato Sauce	Recommended Dietary Allowance
Calcium	9.92% 99mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	76.3% 0.69mg	50.7% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.46% 139μg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	NA	19.5% 0.45mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	1.4% 47.6mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	443% 6644mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	9.32% 345g	9.8% 362g	3700g per day for Men 19-50 years

Nutrient Comparison: Pickled Eggplant VS Tomato Sauce per 14 oz

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

Lets compare vitamin content per 14 ounces of Pickled Eggplant vs Tomato Sauce:

• 14 ounces of Pickled Eggplant have 2.1 times more Vitamin B1, 1.4 times more Vitamin B6, 2.2 times more Vitamin B9 and 1.3 times more Vitamin K than Tomato Sauce.
• While 14 oz of Canned Tomato Sauce no Salt contain 7.3 times more Vitamin A, 1.5 times more Vitamin B3, more Vitamin C and 48 times more Vitamin E than Pickled Eggplant.
• Both Pickled Eggplant and Tomato Sauce provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Pickled Eggplant have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Pickled Eggplant as well as Canned Tomato Sauce no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pickled Eggplant vs Tomato Sauce:

• 14 ounces of Pickled Eggplant have 1.8 times more Calcium, 1.5 times more Copper and 152.2 times more Sodium than Tomato Sauce.
• While 14 oz of Canned Tomato Sauce no Salt contain 2.5 times more Magnesium, 3 times more Phosphorus and 24.8 times more Potassium than Pickled Eggplant.
• Both Pickled Eggplant and Tomato Sauce contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of Pickled Eggplant lack sufficient amounts of Magnesium, Phosphorus and Potassium
• 14 ounces of Tomato Sauce lack sufficient amounts of Calcium
• Both Pickled Eggplant as well as Canned Tomato Sauce no Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pickled Eggplant have 8.2 times more Omega 3, 1.8 times more Carbohydrate, 1.3 times more Sugars and 1.7 times more Fiber than Tomato Sauce.
• While 14 oz of Canned Tomato Sauce no Salt contain 1.3 times more Protein than Pickled Eggplant.
• 14 ounces of Pickled Eggplant provide inadequate amounts of Protein
• 14 ounces of Tomato Sauce provide inadequate amounts of Omega 3
• Both Pickled Eggplant as well as Canned Tomato Sauce no Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.