Comparing Nutrients in 1 pound Soy Cheese VS Pickled Eggplant

Macros Ratio

	Protein	Fat	Carbs
Soy Cheese	33%	48%	19%
Pickled Eggplant	7%	13%	80%

Macro Nutrients

	Soy Cheese	Pickled Eggplant	Recommended Dietary Allowance
Energy	23.6% 685kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	38% 36.7g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.3g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	153% 2.45g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	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	24% 31.3g	34% 44.3g	130g per day for Men 19-50 years
Sugars	10% 7.26g	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	0% 0g	30% 11.3g	38g per day for Men 19-50 years
Protein	101% 56.7g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Soy Cheese	Pickled Eggplant	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	25% 100μg	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	0% 0mg	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	18% 2.72mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	14% 16.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Cheese	Pickled Eggplant	Recommended Dietary Allowance
Calcium	85.3% 853mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	192% 1.72mg	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	318% 25.4mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	246% 1034mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	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	144% 1007mg	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	26.5% 903mg	1.6% 54.4mg	3400mg per day for Men 19-50 years
Selenium	139% 76.2μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	506% 7593mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	8.7% 322g	10.7% 394g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Cheese VS Pickled Eggplant per 1 lb

Compare the macro and micronutrient content in 1 lb of Soy Cheese 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 Soy Cheese vs Pickled Eggplant:

• 1 pound of Soy Cheese has 2 times more Vitamin B2, 20 times more Vitamin E and 1.2 times more Vitamin K than Pickled Eggplant.
• While 1 lb of Pickled Eggplant contains more Vitamin B1, 1.3 times more Vitamin B3 and 2 times more Vitamin B6 than Soybean, curd cheese.
• Both Soy Cheese and Pickled Eggplant provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Soy Cheese have insufficient amounts of Vitamin B1
• 1 pound of Pickled Eggplant have insufficient amounts of Vitamin E
• Both Soybean, curd cheese as well as Pickled Eggplant have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Soy Cheese vs Pickled Eggplant:

• 1 pound of Soy Cheese has 7.5 times more Calcium, 2.2 times more Copper, 7.3 times more Iron, 38 times more Magnesium, 24.7 times more Phosphorus, 16.6 times more Potassium, 28 times more Selenium and 7.5 times more Zinc than Pickled Eggplant.
• While 1 lb of Pickled Eggplant contains 83.7 times more Sodium than Soybean, curd cheese.
• 1 pound of Pickled Eggplant lack sufficient amounts of Magnesium, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soy Cheese has 3.1 times more Energy, 11.6 times more Fat, 8.4 times more Saturated Fat, 11 times more Omega 3, 16.5 times more Omega 6 and 13.9 times more Protein than Pickled Eggplant.
• While 1 lb of Pickled Eggplant contains 1.4 times more Carbohydrate, 3 times more Sugars and more Fiber than Soybean, curd cheese.
• 1 pound of Soy Cheese provide inadequate amounts of Fiber
• 1 pound of Pickled Eggplant provide inadequate amounts of Energy, Omega 6 and Protein