Comparing Nutrients in 14 ounces Tomato Sauce VS Pickled Eggplant

Macros Ratio

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

Macro Nutrients

	Tomato Sauce	Pickled Eggplant	Recommended Dietary Allowance
Energy	3.3% 95kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	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	16.2% 21g	30% 38.8g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	9.14% 6.63g	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	% 7.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	26% 9.92g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce	Pickled Eggplant	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.93mg	16.4% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	8.93% 35.7μg	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	31% 27.8mg	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	38% 5.7mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce	Pickled Eggplant	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	76.3% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	3.46% 139μg	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	47.6% 3.8mg	38.2% 3.06mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	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	15.3% 107mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	1.4% 47.6mg	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	2.9% 43.7mg	443% 6644mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.8% 362g	9.32% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce VS Pickled Eggplant per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Sauce 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 Tomato Sauce vs Pickled Eggplant:

• 14 ounces of Tomato Sauce have 7.3 times more Vitamin A, 1.5 times more Vitamin B3, more Vitamin C and 48 times more Vitamin E than Pickled Eggplant.
• While 14 oz of Pickled Eggplant contain 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 Canned Tomato Sauce no Salt.
• Both Tomato Sauce and Pickled Eggplant 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 Canned Tomato Sauce no Salt as well as Pickled Eggplant have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Tomato Sauce have 1.2 times more Iron, 2.5 times more Magnesium, 3 times more Phosphorus and 24.8 times more Potassium than Pickled Eggplant.
• While 14 oz of Pickled Eggplant contain 1.8 times more Calcium, 1.5 times more Copper and 152.2 times more Sodium than Canned Tomato Sauce no Salt.
• Both Tomato Sauce and Pickled Eggplant contain similar levels of Water per 14 ounces.
• 14 ounces of Tomato Sauce lack sufficient amounts of Calcium
• 14 ounces of Pickled Eggplant lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Canned Tomato Sauce no Salt as well as Pickled Eggplant lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

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