Comparing Nutrients in 1 pound Pickled Eggplant VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pickled Eggplant	7%	13%	80%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Pickled Eggplant	Baked White Potatoes	Recommended Dietary Allowance
Energy	7.66% 222kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	6.54% 1.1g	1.3% 0.22g	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	73.6% 96g	130g per day for Men 19-50 years
Sugars	30% 21.8g	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	30% 11.3g	25% 9.53g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Pickled Eggplant	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	73.6% 0.96mg	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	43% 172μg	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	63.5% 57mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.8μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Eggplant	Baked White Potatoes	Recommended Dietary Allowance
Calcium	11.3% 113mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	64% 0.58mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	NA	37.3% 0.86mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	1.6% 54.4mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	506% 7593mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.7% 394g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pickled Eggplant vs Baked White Potatoes:

• Pickled Eggplant has 1.6 times more Vitamin B2 and 1.4 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Vitamin B3, 1.5 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Pickled Eggplant.
• Both Pickled Eggplant and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 1 lb.
• Both Pickled Eggplant as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Pickled Eggplant vs Baked White Potatoes:

• Pickled Eggplant has 2.5 times more Calcium, 1.4 times more Copper, 1.2 times more Iron and 239.1 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.5 times more Magnesium, 8.3 times more Phosphorus, 45.3 times more Potassium and 1.5 times more Zinc than Pickled Eggplant.
• Both Pickled Eggplant and Baked Whole White Potatoes have similar amounts of Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pickled Eggplant has 3.3 times more Omega 3, 5 times more Omega 6 and 3.1 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Energy, 2.2 times more Carbohydrate and 2.3 times more Protein than Pickled Eggplant.
• Both Pickled Eggplant and Baked Whole White Potatoes have similar amounts of Fiber per 1 lb.
• Both Pickled Eggplant as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.