Comparing Nutrients in 300 calories Tomato Sauce VS Pickled Eggplant

Weight per 300 calories

• Tomato Sauce: 1250g
• Pickled Eggplant: 612g

Pickled Eggplant has 2 times more energy per unit of mass than Canned Tomato Sauce no Salt, which is low in comparison to other foods. Tomato Sauce having very low energy density.

Discover which food has more nutrients per 300 calories - Tomato Sauce or Pickled Eggplant?

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce	17%	9%	74%
Pickled Eggplant	7%	13%	80%

Macro Nutrients

	Tomato Sauce	Pickled Eggplant	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	2.68% 0.86g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	8.46% 1.44g	8.82% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	46% 60g	130g per day for Men 19-50 years
Sugars	61.4% 44.5g	40.5% 29.4g	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	28.8% 21g	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	% 22.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	49.3% 18.8g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	26.8% 15g	9.84% 5.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce	Pickled Eggplant	Recommended Dietary Allowance
Vitamin A	30.6% 275μg	2.04% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.5% 0.81mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.4% 12.4mg	25.3% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.3% 3.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.23mg	66% 0.86mg	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	28% 113μg	30.6% 122μg	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	97% 87.5mg	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	120% 18mg	1.22% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce	Pickled Eggplant	Recommended Dietary Allowance
Calcium	17.5% 175mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	118% 1.06mg	0.9mg per day for Men 19-50 years
Fluoride	11% 436μg	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	150% 12mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	8.75% 36.7mg	420mg per day for Men 19-50 years
Manganese	61.4% 1.4mg	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	48.2% 338mg	7.87% 55mg	700mg per day for Men 19-50 years
Potassium	109% 3713mg	2.16% 73.5mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	6.68% 3.67μg	55μg per day for Men 19-50 years
Sodium	9.17% 138mg	683% 10249mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	31% 1141g	14.4% 532g	3700g per day for Men 19-50 years

Tomato Sauce VS Pickled Eggplant Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Sauce or Pickled Eggplant?

Lets compare vitamin content per 300 calories of Tomato Sauce vs Pickled Eggplant:

• 300 calories of Tomato Sauce have 15 times more Vitamin A, 1.9 times more Vitamin B2, 3.1 times more Vitamin B3, 1.4 times more Vitamin B6, more Vitamin C, 98 times more Vitamin E and 1.5 times more Vitamin K than Pickled Eggplant.
• Both Tomato Sauce and Pickled Eggplant provide similar amounts of Vitamin B1 and Vitamin B9 per 300 calories.
• 300 calories of Pickled Eggplant have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Tomato Sauce no Salt as well as Pickled Eggplant have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Sauce vs Pickled Eggplant:

• 300 calories of Tomato Sauce have 1.4 times more Copper, 2.5 times more Iron, 5.1 times more Magnesium, 6.1 times more Phosphorus, 50.5 times more Potassium, 2 times more Selenium, 2 times more Zinc and 2.1 times more Water than Pickled Eggplant.
• While 300 kcal of Pickled Eggplant contain 74.5 times more Sodium than Canned Tomato Sauce no Salt.
• Both Tomato Sauce and Pickled Eggplant contain similar levels of Calcium per 300 calories.
• 300 calories of Pickled Eggplant lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Sauce have 1.5 times more Sugars, 1.2 times more Fiber and 2.7 times more Protein than Pickled Eggplant.
• While 300 kcal of Pickled Eggplant contain 4 times more Omega 3 than Canned Tomato Sauce no Salt.
• Both Tomato Sauce and Pickled Eggplant offer comparable quantities of Energy, Omega 6 and Carbohydrate per 300 calories.
• 300 calories of Tomato Sauce provide inadequate amounts of Omega 3