Comparing Nutrients in 1 kilogram Pickled Eggplant VS Cranberry Juice

Macros Ratio

	Protein	Fat	Carbs
Pickled Eggplant	7%	13%	80%
Cranberry Juice	3%	2%	95%

Macro Nutrients

	Pickled Eggplant	Cranberry Juice	Recommended Dietary Allowance
Energy	17% 490kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	94% 122g	130g per day for Men 19-50 years
Sugars	66.2% 48g	167% 121g	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	9.86% 7.15g	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	% 27g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	65.8% 25g	2.63% 1g	38g per day for Men 19-50 years
Protein	16% 9g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Pickled Eggplant	Cranberry Juice	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.3% 6.6mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	40% 0.52mg	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	50% 200μg	2.5% 10μg	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	103% 93mg	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	2% 0.3mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	42.5% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Eggplant	Cranberry Juice	Recommended Dietary Allowance
Calcium	25% 250mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	61% 0.55mg	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	96% 7.7mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	NA	92% 2.1mg	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	13% 90mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	3.53% 120mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1116% 16740mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	23.5% 869g	23.5% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Pickled Eggplant VS Cranberry Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Pickled Eggplant versus 1 kg of Cranberry Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pickled Eggplant vs Cranberry Juice:

• 1 kilogram of Pickled Eggplant has 5.6 times more Vitamin B1, 3.9 times more Vitamin B2, 7.3 times more Vitamin B3, 2.7 times more Vitamin B6 and 20 times more Vitamin B9 than Cranberry Juice.
• While 1 kg of Unsweetened Cranberry Juice contains more Vitamin C, 40 times more Vitamin E and 1.4 times more Vitamin K than Pickled Eggplant.
• 1 kilogram of Pickled Eggplant have insufficient amounts of Vitamin C and Vitamin E
• 1 kilogram of Cranberry Juice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Pickled Eggplant as well as Unsweetened Cranberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pickled Eggplant vs Cranberry Juice:

• 1 kilogram of Pickled Eggplant has 3.1 times more Calcium, 3.1 times more Copper, 3.1 times more Iron, 837 times more Sodium and 2.3 times more Zinc than Cranberry Juice.
• While 1 kg of Unsweetened Cranberry Juice contains 6.4 times more Potassium than Pickled Eggplant.
• Both Pickled Eggplant and Cranberry Juice contain similar levels of Water per one kilogram.
• 1 kilogram of Pickled Eggplant lack sufficient amounts of Potassium
• 1 kilogram of Cranberry Juice lack sufficient amounts of Calcium and Zinc
• Both Pickled Eggplant as well as Unsweetened Cranberry Juice lack sufficient amounts of Magnesium, Phosphorus and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pickled Eggplant has 1.8 times more Omega 3 and 25 times more Fiber than Cranberry Juice.
• While 1 kg of Unsweetened Cranberry Juice contains 2.5 times more Sugars than Pickled Eggplant.
• Both Pickled Eggplant and Cranberry Juice offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cranberry Juice provide inadequate amounts of Omega 3 and Fiber
• Both Pickled Eggplant as well as Unsweetened Cranberry Juice provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.