Comparing Nutrients in 1 pound Canned Potatoes VS Pickled Eggplant

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes	9%	3%	88%
Pickled Eggplant	7%	13%	80%

Macro Nutrients

	Canned Potatoes	Pickled Eggplant	Recommended Dietary Allowance
Energy	9.4% 272kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	6.54% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.7g	34% 44.3g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	30% 21.8g	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	28.6% 11g	30% 11.3g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes	Pickled Eggplant	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	49% 0.64mg	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	6.8% 27.2μg	22.7% 91μg	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	25.7% 23mg	0% 0mg	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	1.5% 0.23mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	14% 16.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes	Pickled Eggplant	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	87% 0.78mg	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	71.4% 5.7mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	NA	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	18% 127mg	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	1.6% 54.4mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	506% 7593mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	10.3% 382g	10.7% 394g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Potatoes VS Pickled Eggplant per 1 lb

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

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

• 1 pound of Canned Potatoes has 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6 and more Vitamin C than Pickled Eggplant.
• While 1 lb of Pickled Eggplant contains 7 times more Vitamin B2, 3.3 times more Vitamin B9 and 2.5 times more Vitamin K than Canned Potatoes Solids no Salt.
• 1 pound of Canned Potatoes have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin K
• 1 pound of Pickled Eggplant have insufficient amounts of Vitamin C
• Both Canned Potatoes Solids no Salt as well as Pickled Eggplant have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Potatoes vs Pickled Eggplant:

• 1 pound of Canned Potatoes has 1.6 times more Iron, 2.3 times more Magnesium, 3.1 times more Phosphorus, 19.1 times more Potassium and 1.2 times more Zinc than Pickled Eggplant.
• While 1 lb of Pickled Eggplant contains 5 times more Calcium, 3 times more Copper and 334.8 times more Sodium than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Pickled Eggplant contain similar levels of Water per one pound.
• 1 pound of Canned Potatoes lack sufficient amounts of Calcium
• 1 pound of Pickled Eggplant lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Canned Potatoes Solids no Salt as well as Pickled Eggplant lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Potatoes has 1.2 times more Energy, 1.4 times more Carbohydrate and 1.6 times more Protein than Pickled Eggplant.
• While 1 lb of Pickled Eggplant contains 2.5 times more Omega 3 and 8.1 times more Sugars than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Pickled Eggplant offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Potatoes provide inadequate amounts of Omega 3
• 1 pound of Pickled Eggplant provide inadequate amounts of Energy and Protein
• Both Canned Potatoes Solids no Salt as well as Pickled Eggplant provide inadequate amounts of Omega 6 in one pound.