Comparing Nutrients in 300 calories Pickled Eggplant VS Salted Mustard Cabbage

Weight per 300 calories

• Pickled Eggplant: 612g
• Salted Mustard Cabbage: 1071g

Pickled Eggplant has 1.8 times more energy per 100g than Salted Mustard Cabbage. It has low energy density when compared to other foods. Salted Mustard Cabbage having very low energy density.

Which food has more nutrients per 300 calories - Pickled Eggplant or Salted Mustard Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Pickled Eggplant	7%	13%	80%
Salted Mustard Cabbage	16%	3%	81%

Macro Nutrients

	Pickled Eggplant	Salted Mustard Cabbage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.3g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	2.68% 0.86g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	8.82% 1.5g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	40.5% 29.4g	20.7% 15g	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	40.3% 15.3g	87.4% 33.2g	38g per day for Men 19-50 years
Protein	9.84% 5.5g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Pickled Eggplant	Salted Mustard Cabbage	Recommended Dietary Allowance
Vitamin A	2.04% 18.4μg	58.3% 525μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.04mg	48.2% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	247% 3.2mg	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	30.6% 122μg	193% 771μg	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	1.22% 0.18mg	1.43% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	1032% 1239μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Eggplant	Salted Mustard Cabbage	Recommended Dietary Allowance
Calcium	15.3% 153mg	71.8% 718mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	40.5% 0.36mg	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	59% 4.7mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	8.75% 36.7mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	NA	102% 2.34mg	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	7.87% 55mg	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	2.16% 73.5mg	77.5% 2636mg	3400mg per day for Men 19-50 years
Selenium	6.68% 3.67μg	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	683% 10249mg	512% 7682mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	14.4% 532g	26.7% 987g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pickled Eggplant vs Salted Mustard Cabbage:

• Salted Mustard Cabbage contains 28.6 times more Vitamin A, 1.4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.9 times more Vitamin B3, 3.8 times more Vitamin B6, 6.3 times more Vitamin B9 and 54.7 times more Vitamin K than Pickled Eggplant.
• Both Pickled Eggplant as well as Salted Mustard Cabbage have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Pickled Eggplant vs Salted Mustard Cabbage:

• Pickled Eggplant has 2.9 times more Copper and 1.3 times more Sodium than Salted Mustard Cabbage.
• While Salted Mustard Cabbage contains 4.7 times more Calcium, 1.6 times more Iron, 4.4 times more Magnesium, 5.3 times more Phosphorus, 35.9 times more Potassium, 2.6 times more Selenium, 2.3 times more Zinc and 1.9 times more Water than Pickled Eggplant.

Comparison of macro-nutrients per 300 calories:

• Pickled Eggplant has 4 times more Fat, 7.4 times more Omega 6 and 2 times more Sugars than Salted Mustard Cabbage.
• While Salted Mustard Cabbage contains 2.2 times more Fiber and 2.1 times more Protein than Pickled Eggplant.
• Both Pickled Eggplant and Salted Mustard Cabbage have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Pickled Eggplant as well as Salted Mustard Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.