Comparing Nutrients in 1 pound Pickled Eggplant VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pickled Eggplant	7%	13%	80%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pickled Eggplant	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.66% 222kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	6.54% 1.1g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	30% 21.8g	9.2% 6.67g	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	30% 11.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Pickled Eggplant	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	45.4% 0.59mg	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	22.7% 91μg	63.5% 254μg	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	202% 182mg	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	0.91% 0.14mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.8μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Eggplant	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	11.3% 113mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	17% 0.15mg	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	43.7% 3.5mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	NA	44% 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	5.83% 41mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	1.6% 54.4mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	506% 7593mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	10.7% 394g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Pickled Eggplant VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Pickled Eggplant versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pickled Eggplant vs Cooked Chopped Frozen Broccoli:

• 1 pound of Pickled Eggplant has 1.4 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 17 times more Vitamin A, 2.8 times more Vitamin B9, more Vitamin C, 44 times more Vitamin E and 23.8 times more Vitamin K than Pickled Eggplant.
• Both Pickled Eggplant and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Pickled Eggplant have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Pickled Eggplant as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pickled Eggplant vs Cooked Chopped Frozen Broccoli:

• 1 pound of Pickled Eggplant has 5.1 times more Copper, 1.3 times more Iron and 152.2 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.3 times more Calcium, 2.2 times more Magnesium, 5.4 times more Phosphorus and 11.8 times more Potassium than Pickled Eggplant.
• Both Pickled Eggplant and Cooked Chopped Frozen Broccoli contain similar levels of Zinc and Water per one pound.
• 1 pound of Pickled Eggplant lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Pickled Eggplant as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pickled Eggplant has 1.8 times more Carbohydrate and 3.3 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 3.4 times more Protein than Pickled Eggplant.
• Both Pickled Eggplant and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 and Fiber per one pound.
• 1 pound of Pickled Eggplant provide inadequate amounts of Protein
• Both Pickled Eggplant as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.