Comparing Nutrients in 500 calories Pickled Eggplant VS Toasted Sunflower Seeds

Weight per 500 calories

• Pickled Eggplant: 1020g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 12.6 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.

Discover which food has more nutrients per 500 calories - Pickled Eggplant or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pickled Eggplant	7%	13%	80%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pickled Eggplant	Toasted 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	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	4.46% 1.43g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	14.7% 2.5g	178% 30.2g	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	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	67.6% 49g	NA	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	24.4% 9.3g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Pickled Eggplant	Toasted 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	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	50% 0.65mg	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	48% 192μg	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	1.26% 1.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.5% 37.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Eggplant	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25.5% 255mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	196% 1.77mg	165% 1.5mg	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	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	NA	74.2% 1.7mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	11% 6.12μg	NA	55μg per day for Men 19-50 years
Sodium	1139% 17082mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.35mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	24% 887g	0.022% 0.81g	3700g per day for Men 19-50 years

Pickled Eggplant VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pickled Eggplant or Toasted Sunflower Seeds?

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

• 500 calories of Pickled Eggplant have 1.9 times more Vitamin B1, 3.1 times more Vitamin B2, 2 times more Vitamin B3 and 2.2 times more Vitamin B6 than Toasted Sunflower Seeds.
• Both Pickled Eggplant and Toasted Sunflower Seeds provide similar amounts of Vitamin B9 per 500 calories.
• Both Pickled Eggplant as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Pickled Eggplant have 5.5 times more Calcium, 1.4 times more Iron, 7049 times more Sodium and 1097.8 times more Water than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Magnesium, 10.2 times more Phosphorus, 3.2 times more Potassium and 1.8 times more Zinc than Pickled Eggplant.
• Both Pickled Eggplant and Toasted Sunflower Seeds contain similar levels of Copper per 500 calories.
• 500 calories of Pickled Eggplant lack sufficient amounts of Potassium
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pickled Eggplant have 7.8 times more Omega 3, 6 times more Carbohydrate and 2.7 times more Fiber than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 6.4 times more Fat, 3.4 times more Saturated Fat, 12.1 times more Omega 6 and 1.5 times more Protein than Pickled Eggplant.
• Both Pickled Eggplant and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3