Comparing Nutrients in 300 calories Pickled Eggplant VS Baked White Potatoes

Weight per 300 calories

• Pickled Eggplant: 612g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 1.9 times more energy per unit of mass than Pickled Eggplant, which is average in comparison to other foods. Pickled Eggplant having low energy density.

Which food has more nutrients per 300 calories - Pickled Eggplant or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Pickled Eggplant	7%	13%	80%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Pickled Eggplant	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.3g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	2.68% 0.86g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	8.82% 1.5g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	53% 68.7g	130g per day for Men 19-50 years
Sugars	40.5% 29.4g	6.9% 5g	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	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	18% 6.85g	38g per day for Men 19-50 years
Protein	9.84% 5.5g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Pickled Eggplant	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	2.04% 18.4μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.04mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	53% 0.69mg	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	31% 124μg	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	45.7% 41mg	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	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Eggplant	Baked White Potatoes	Recommended Dietary Allowance
Calcium	15.3% 153mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	46% 0.41mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	8.75% 36.7mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	NA	26.8% 0.62mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	2.16% 73.5mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	6.68% 3.67μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	683% 10249mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	14.4% 532g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pickled Eggplant vs Baked White Potatoes:

• Pickled Eggplant has 2 times more Vitamin B1, 3.1 times more Vitamin B2, 1.2 times more Vitamin B6 and 2.6 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin C than Pickled Eggplant.
• Both Pickled Eggplant and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Pickled Eggplant as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Pickled Eggplant vs Baked White Potatoes:

• Pickled Eggplant has 4.7 times more Calcium, 2.6 times more Copper, 2.3 times more Iron, 2.3 times more Selenium, 449 times more Sodium, 1.2 times more Zinc and 2.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.4 times more Magnesium, 4.4 times more Phosphorus and 24.1 times more Potassium than Pickled Eggplant.

Comparison of macro-nutrients per 300 calories:

• Pickled Eggplant has 8.8 times more Fat, 6.1 times more Omega 3, 9.4 times more Omega 6, 5.9 times more Sugars and 2.2 times more Fiber than Baked Whole White Potatoes.
• Both Pickled Eggplant and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Pickled Eggplant as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.