Comparing Nutrients in 500 calories Pickled Eggplant VS Roasted Sunflower Seeds

Weight per 500 calories

• Pickled Eggplant: 1020g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 11.9 times more energy per unit of mass than Pickled Eggplant, which is very high in comparison to other foods. Pickled Eggplant having low energy density.

Which food has more nutrients per 500 calories - Pickled Eggplant or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pickled Eggplant	7%	13%	80%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pickled Eggplant	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.36% 7.14g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	4.46% 1.43g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	14.7% 2.5g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.7% 100g	16% 20.7g	130g per day for Men 19-50 years
Sugars	67.6% 49g	3.23% 2.35g	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	67% 25.5g	25% 9.54g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Pickled Eggplant	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.4% 30.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	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	51% 204μg	51% 204μg	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	1.34% 1.2mg	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	2.04% 0.31mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.5% 37.8μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Eggplant	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25.5% 255mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	196% 1.77mg	175% 1.57mg	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	98% 7.86mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	NA	79% 1.8mg	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	13% 92mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	11% 6.12μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	1139% 17082mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.35mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	24% 887g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pickled Eggplant vs Roasted Sunflower Seeds:

• Pickled Eggplant has 5.6 times more Vitamin B1, 3.4 times more Vitamin B2, 2.1 times more Vitamin B6 and 16.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 73.2 times more Vitamin E than Pickled Eggplant.
• Both Pickled Eggplant and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Pickled Eggplant as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pickled Eggplant vs Roasted Sunflower Seeds:

• Pickled Eggplant has 4.2 times more Calcium, 2.4 times more Iron, 6627.7 times more Sodium and 860.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Magnesium, 10.8 times more Phosphorus, 6 times more Potassium, 11.1 times more Selenium and 1.9 times more Zinc than Pickled Eggplant.
• Both Pickled Eggplant and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pickled Eggplant has 8.4 times more Omega 3, 4.8 times more Carbohydrate, 20.9 times more Sugars and 2.7 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6 times more Fat, 3.1 times more Saturated Fat, 11.3 times more Omega 6 and 1.8 times more Protein than Pickled Eggplant.
• Both Pickled Eggplant and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Pickled Eggplant as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.