Comparing Nutrients in 1 pound Canned Carrots with Salt VS Eggplant

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Eggplant	13%	6%	81%

Macro Nutrients

	Canned Carrots with Salt	Eggplant	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	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	9.63% 7g	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	% 7.17g	g per day for Men 19-50 years
Sucrose	NA	% 1.18g	g per day for Men 19-50 years
Fiber	18% 6.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Eggplant	Recommended Dietary Allowance
Vitamin A	281% 2531μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	29.3% 0.38mg	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	10.2% 41μg	25% 100μg	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	13.6% 12.2mg	11% 9.98mg	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	22.4% 3.36mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Eggplant	Recommended Dietary Allowance
Calcium	11.3% 113mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	41% 0.37mg	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	36.3% 2.9mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	45.8% 1.05mg	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	15.6% 109mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11.3% 419g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Eggplant per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Salt versus 1 lb of Eggplant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Eggplant:

• 1 pound of Canned Carrots with Salt has 558 times more Vitamin A, 1.3 times more Vitamin B6, 1.2 times more Vitamin C, 2.5 times more Vitamin E and 2.8 times more Vitamin K than Eggplant.
• While 1 lb of Raw Eggplant contains 2.2 times more Vitamin B1, 2.1 times more Vitamin B5 and 2.4 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Eggplant provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 pound of Eggplant have insufficient amounts of Vitamin A
• Both Drained Canned Carrots with Salt as well as Raw Eggplant have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Eggplant:

• 1 pound of Canned Carrots with Salt has 2.8 times more Calcium, 1.3 times more Copper, 2.8 times more Iron, 1.9 times more Manganese, 121 times more Sodium and 1.6 times more Zinc than Eggplant.
• While 1 lb of Raw Eggplant contains 1.8 times more Magnesium and 1.3 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Eggplant contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 1 pound of Eggplant lack sufficient amounts of Calcium and Zinc
• Both Drained Canned Carrots with Salt as well as Raw Eggplant lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Eggplant contains 1.4 times more Sugars and 2 times more Fiber than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Eggplant offer comparable quantities of Carbohydrate per one pound.
• Both Drained Canned Carrots with Salt as well as Raw Eggplant provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.