Comparing Nutrients in 1 kilogram Pickled Eggplant VS Soy Cheese

Macros Ratio

	Protein	Fat	Carbs
Pickled Eggplant	7%	13%	80%
Soy Cheese	33%	48%	19%

Macro Nutrients

	Pickled Eggplant	Soy Cheese	Recommended Dietary Allowance
Energy	17% 490kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	83.5% 81g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	36.6% 11.7g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	338% 5.4g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	237% 40.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	53% 69g	130g per day for Men 19-50 years
Sugars	66.2% 48g	22% 16g	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	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	0% 0g	38g per day for Men 19-50 years
Protein	16% 9g	223% 125g	56g per day for Men 19-50 years

Vitamins

	Pickled Eggplant	Soy Cheese	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.3% 6.6mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	54% 0.7mg	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	55% 220μg	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	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	2% 0.3mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	38.3% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Eggplant	Soy Cheese	Recommended Dietary Allowance
Calcium	25% 250mg	188% 1880mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	422% 3.8mg	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	700% 56mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	543% 2280mg	420mg per day for Men 19-50 years
Manganese	NA	387% 8.9mg	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	317% 2220mg	700mg per day for Men 19-50 years
Potassium	3.53% 120mg	58.5% 1990mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	1116% 16740mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	156% 17mg	11mg per day for Men 19-50 years
Water	23.5% 869g	19% 709g	3700g per day for Men 19-50 years

Nutrient Comparison: Pickled Eggplant VS Soy Cheese per 1 kg

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

Lets compare vitamin content per 1 kilogram of Pickled Eggplant vs Soy Cheese:

• 1 kilogram of Pickled Eggplant has more Vitamin B1, 1.3 times more Vitamin B3 and 2 times more Vitamin B6 than Soy Cheese.
• While 1 kg of Soybean, curd cheese contains 2 times more Vitamin B2 and 20 times more Vitamin E than Pickled Eggplant.
• Both Pickled Eggplant and Soy Cheese provide similar amounts of Vitamin B9 and Vitamin K per one kilogram.
• 1 kilogram of Pickled Eggplant have insufficient amounts of Vitamin E
• 1 kilogram of Soy Cheese have insufficient amounts of Vitamin B1
• Both Pickled Eggplant as well as Soybean, curd cheese have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pickled Eggplant vs Soy Cheese:

• 1 kilogram of Pickled Eggplant has 83.7 times more Sodium and 1.2 times more Water than Soy Cheese.
• While 1 kg of Soybean, curd cheese contains 7.5 times more Calcium, 2.2 times more Copper, 7.3 times more Iron, 38 times more Magnesium, 24.7 times more Phosphorus, 16.6 times more Potassium, 28 times more Selenium and 7.5 times more Zinc than Pickled Eggplant.
• 1 kilogram of Pickled Eggplant lack sufficient amounts of Magnesium, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pickled Eggplant has 1.4 times more Carbohydrate, 3 times more Sugars and more Fiber than Soy Cheese.
• While 1 kg of Soybean, curd cheese contains 3.1 times more Energy, 11.6 times more Fat, 8.4 times more Saturated Fat, 11 times more Omega 3, 16.5 times more Omega 6 and 13.9 times more Protein than Pickled Eggplant.
• 1 kilogram of Pickled Eggplant provide inadequate amounts of Energy, Omega 6 and Protein
• 1 kilogram of Soy Cheese provide inadequate amounts of Fiber