Comparing Nutrients in 5 ounces Pickled Eggplant VS Soy Cheese

Macros Ratio

	Protein	Fat	Carbs
Pickled Eggplant	7%	13%	80%
Soy Cheese	33%	48%	19%

Macro Nutrients

	Pickled Eggplant	Soy Cheese	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	2.04% 0.35g	33.6% 5.7g	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	7.52% 9.8g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	3.13% 2.27g	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	0% 0g	38g per day for Men 19-50 years
Protein	2.28% 1.28g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Pickled Eggplant	Soy Cheese	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.85% 0.94mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	7.63% 0.099mg	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	7.8% 31μg	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	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	0.28% 0.043mg	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.37% 5.24μg	5.43% 6.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Eggplant	Soy Cheese	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.25mg	60% 0.54mg	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	NA	54.8% 1.26mg	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	45% 315mg	700mg per day for Men 19-50 years
Potassium	0.5% 17mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	158% 2373mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	3.33% 123g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Pickled Eggplant VS Soy Cheese per 5 oz

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

Lets compare vitamin content per 5 ounces of Pickled Eggplant vs Soy Cheese:

• 5 ounces of Pickled Eggplant have more Vitamin B1, 1.3 times more Vitamin B3 and 2 times more Vitamin B6 than Soy Cheese.
• While 5 oz of Soybean, curd cheese contain 2 times more Vitamin B2 and 20 times more Vitamin E than Pickled Eggplant.
• Both Pickled Eggplant and Soy Cheese provide similar amounts of Vitamin B9 and Vitamin K per five ounces.
• 5 ounces of Pickled Eggplant have insufficient amounts of Vitamin E
• 5 ounces of Soy Cheese have insufficient amounts of Vitamin B1
• Both Pickled Eggplant as well as Soybean, curd cheese have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pickled Eggplant vs Soy Cheese:

• 5 ounces of Pickled Eggplant have 83.7 times more Sodium and 1.2 times more Water than Soy Cheese.
• While 5 oz of Soybean, curd cheese contain 7.5 times more Calcium, 2.2 times more Copper, 7.3 times more Iron, 38 times more Magnesium, 24.7 times more Phosphorus, 16.6 times more Potassium, 28 times more Selenium and 7.5 times more Zinc than Pickled Eggplant.
• 5 ounces of Pickled Eggplant lack sufficient amounts of Magnesium, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pickled Eggplant have 1.4 times more Carbohydrate, 3 times more Sugars and more Fiber than Soy Cheese.
• While 5 oz of Soybean, curd cheese contain 3.1 times more Energy, 11.6 times more Fat, 8.4 times more Saturated Fat, 11 times more Omega 3, 16.5 times more Omega 6 and 13.9 times more Protein than Pickled Eggplant.
• 5 ounces of Pickled Eggplant provide inadequate amounts of Energy, Omega 6 and Protein
• 5 ounces of Soy Cheese provide inadequate amounts of Fiber