Comparing Nutrients in 500 calories Canned Potatoes VS Pickled Eggplant

Weight per 500 calories

• Canned Potatoes: 833g
• Pickled Eggplant: 1020g

Canned Potatoes have 1.2 times more energy per 100g than Pickled Eggplant. It has low energy density when compared to other foods. Pickled Eggplant having low energy density.

Discover which food has more nutrients per 500 calories - Canned Potatoes or Pickled Eggplant?

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes	9%	3%	88%
Pickled Eggplant	7%	13%	80%

Macro Nutrients

	Canned Potatoes	Pickled Eggplant	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	7.36% 7.14g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	4.46% 1.43g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	14.7% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	76.7% 100g	130g per day for Men 19-50 years
Sugars	6.8% 4.9g	67.6% 49g	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	52.6% 20g	67% 25.5g	38g per day for Men 19-50 years
Protein	21% 11.7g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes	Pickled Eggplant	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.4% 30.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.6% 0.58mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.67mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	110% 1.43mg	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	12.5% 50μg	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	47.2% 42.5mg	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	2.78% 0.42mg	2.04% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	31.5% 37.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes	Pickled Eggplant	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	52.8% 0.48mg	196% 1.77mg	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	131% 10.5mg	98% 7.86mg	8mg per day for Men 19-50 years
Magnesium	27.8% 117mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	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	33.3% 233mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	11% 6.12μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	1139% 17082mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	21.3% 2.35mg	11mg per day for Men 19-50 years
Water	19% 703g	24% 887g	3700g per day for Men 19-50 years

Canned Potatoes VS Pickled Eggplant Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Potatoes or Pickled Eggplant?

Lets compare vitamin content per 500 calories of Canned Potatoes vs Pickled Eggplant:

• 500 calories of Canned Potatoes have more Vitamin C than Pickled Eggplant.
• While 500 kcal of Pickled Eggplant contain 8.6 times more Vitamin B2, 4.1 times more Vitamin B9 and 3 times more Vitamin K than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Pickled Eggplant provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Canned Potatoes have insufficient amounts of Vitamin B2
• 500 calories of Pickled Eggplant have insufficient amounts of Vitamin C
• Both Canned Potatoes Solids no Salt as well as Pickled Eggplant have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Canned Potatoes vs Pickled Eggplant:

• 500 calories of Canned Potatoes have 1.3 times more Iron, 1.9 times more Magnesium, 2.5 times more Phosphorus, 15.6 times more Potassium and 1.2 times more Selenium than Pickled Eggplant.
• While 500 kcal of Pickled Eggplant contain 6.1 times more Calcium, 3.7 times more Copper, 410 times more Sodium and 1.3 times more Water than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Pickled Eggplant contain similar levels of Zinc per 500 calories.
• 500 calories of Canned Potatoes lack sufficient amounts of Calcium
• 500 calories of Pickled Eggplant lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Potatoes have 1.3 times more Protein than Pickled Eggplant.
• While 500 kcal of Pickled Eggplant contain 3 times more Omega 3, 4.8 times more Omega 6, 10 times more Sugars and 1.3 times more Fiber than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Pickled Eggplant offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Potatoes provide inadequate amounts of Omega 6