Comparing Nutrients in 1 pound Eggplant VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Eggplant	13%	6%	81%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Eggplant	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.9% 113kcal	4.07% 118kcal	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	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.97% 0.34g	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	21.6% 28g	130g per day for Men 19-50 years
Sugars	22% 16g	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	9.63% 7g	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 1.18g	% 0.091g	g per day for Men 19-50 years
Fiber	36% 13.6g	12% 4.54g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Eggplant	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	5.93% 0.077mg	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	5.67% 22.7μg	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	40% 36mg	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	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eggplant	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	4.1% 41mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	56.4% 0.51mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	45.8% 1.05mg	11.6% 0.27mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.3% 419g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Eggplant VS Stewed Canned Tomatoes per 1 lb

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

Lets compare vitamin content per 1 pound of Eggplant vs Stewed Canned Tomatoes:

• 1 pound of Eggplant has 2.5 times more Vitamin B5, 4.9 times more Vitamin B6, 4.4 times more Vitamin B9 and 1.5 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 3.6 times more Vitamin C and 2.8 times more Vitamin E than Raw Eggplant.
• Both Eggplant and Stewed Canned Tomatoes provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Raw Eggplant as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Eggplant vs Stewed Canned Tomatoes:

• 1 pound of Eggplant has 3.9 times more Manganese than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 3.8 times more Calcium, 1.4 times more Copper, 5.8 times more Iron and 110.5 times more Sodium than Raw Eggplant.
• Both Eggplant and Stewed Canned Tomatoes contain similar levels of Magnesium, Phosphorus, Potassium and Water per one pound.
• 1 pound of Eggplant lack sufficient amounts of Calcium
• Both Raw Eggplant as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Eggplant has 3 times more Fiber than Stewed Canned Tomatoes.
• Both Eggplant and Stewed Canned Tomatoes offer comparable quantities of Carbohydrate, Sugars and Fructose per one pound.
• Both Raw Eggplant as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.