Comparing Nutrients in 1 pound Eggplant VS Canned Carrots with Salt

Macros Ratio

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

Macro Nutrients

	Eggplant	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.7g	19.3% 25g	130g per day for Men 19-50 years
Sugars	22% 16g	15.5% 11.2g	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	9.63% 7g	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	% 7.17g	NA	g per day for Men 19-50 years
Sucrose	% 1.18g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	18% 6.8g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

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