Comparing Nutrients in 5 ounces Pickled Eggplant VS Canned Potatoes

Macros Ratio

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

Macro Nutrients

	Pickled Eggplant	Canned Potatoes	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.93% 85kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	2.04% 0.35g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	15% 19.3g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	1.15% 0.84g	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	9.33% 3.54g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	2.28% 1.28g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Pickled Eggplant	Canned Potatoes	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.85% 0.94mg	8.15% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.95% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	20.7% 0.27mg	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	7.1% 28.3μg	2.13% 8.5μg	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	8.03% 7.23mg	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	0.28% 0.043mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.37% 5.24μg	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Eggplant	Canned Potatoes	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.25mg	8.98% 0.081mg	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	13.6% 1.1mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	7.4% 0.17mg	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	1.82% 12.8mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	0.5% 17mg	9.55% 325mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	158% 2373mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.33% 123g	3.23% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Pickled Eggplant VS Canned Potatoes per 5 oz

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

Lets compare vitamin content per 5 ounces of Pickled Eggplant vs Canned Potatoes:

• 5 ounces of Pickled Eggplant have 7 times more Vitamin B2, 3.3 times more Vitamin B9 and 2.5 times more Vitamin K than Canned Potatoes.
• While 5 oz of Canned Potatoes Solids no Salt contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6 and more Vitamin C than Pickled Eggplant.
• 5 ounces of Pickled Eggplant have insufficient amounts of Vitamin C
• 5 ounces of Canned Potatoes have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin K
• Both Pickled Eggplant as well as Canned Potatoes Solids no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Pickled Eggplant vs Canned Potatoes:

• 5 ounces of Pickled Eggplant have 5 times more Calcium, 3 times more Copper and 334.8 times more Sodium than Canned Potatoes.
• While 5 oz of Canned Potatoes Solids no Salt contain 1.6 times more Iron, 2.3 times more Magnesium, 3.1 times more Phosphorus and 19.1 times more Potassium than Pickled Eggplant.
• Both Pickled Eggplant and Canned Potatoes contain similar levels of Zinc and Water per five ounces.
• 5 ounces of Pickled Eggplant lack sufficient amounts of Magnesium, Phosphorus and Potassium
• 5 ounces of Canned Potatoes lack sufficient amounts of Calcium
• Both Pickled Eggplant as well as Canned Potatoes Solids no Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pickled Eggplant have 2.5 times more Omega 3 and 8.1 times more Sugars than Canned Potatoes.
• While 5 oz of Canned Potatoes Solids no Salt contain 1.4 times more Carbohydrate and 1.6 times more Protein than Pickled Eggplant.
• Both Pickled Eggplant and Canned Potatoes offer comparable quantities of Fiber per five ounces.
• 5 ounces of Pickled Eggplant provide inadequate amounts of Energy and Protein
• 5 ounces of Canned Potatoes provide inadequate amounts of Omega 3
• Both Pickled Eggplant as well as Canned Potatoes Solids no Salt provide inadequate amounts of Omega 6 in five ounces.