Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Pickled Eggplant

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Pickled Eggplant	7%	13%	80%

Macro Nutrients

	Canned Carrots with Salt	Pickled Eggplant	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	2.04% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	10.7% 14g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	9.4% 6.8g	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	5.6% 2.13g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	2.28% 1.28g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Pickled Eggplant	Recommended Dietary Allowance
Vitamin A	88% 791μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	5.85% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	15.3% 0.2mg	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	3.2% 12.8μg	7.1% 28.3μg	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	4.25% 3.83mg	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	7% 1.05mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	4.37% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Pickled Eggplant	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	27.2% 0.25mg	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	11.3% 0.91mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	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	4.86% 34mg	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	0.5% 17mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	158% 2373mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Pickled Eggplant per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Pickled Eggplant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Pickled Eggplant:

• 5 ounces of Canned Carrots with Salt have 186 times more Vitamin A, more Vitamin C, 24.7 times more Vitamin E and 2.6 times more Vitamin K than Pickled Eggplant.
• While 5 oz of Pickled Eggplant contain 2.8 times more Vitamin B1, 2.3 times more Vitamin B2 and 2.2 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Pickled Eggplant provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Pickled Eggplant have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Drained Canned Carrots with Salt as well as Pickled Eggplant have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Pickled Eggplant:

• 5 ounces of Canned Carrots with Salt have 2.7 times more Phosphorus and 14.9 times more Potassium than Pickled Eggplant.
• While 5 oz of Pickled Eggplant contain 1.7 times more Copper and 6.9 times more Sodium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Pickled Eggplant contain similar levels of Calcium, Iron, Zinc and Water per five ounces.
• 5 ounces of Pickled Eggplant lack sufficient amounts of Phosphorus and Potassium
• Both Drained Canned Carrots with Salt as well as Pickled Eggplant lack sufficient amounts of Magnesium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Pickled Eggplant contain 4.5 times more Omega 3, 1.8 times more Carbohydrate, 1.9 times more Sugars and 1.7 times more Fiber than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Omega 3
• Both Drained Canned Carrots with Salt as well as Pickled Eggplant provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.