Comparing Nutrients in 5 ounces Pickled Eggplant VS Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Pickled Eggplant	7%	13%	80%
Tomato Sauce	17%	9%	74%

Macro Nutrients

	Pickled Eggplant	Tomato Sauce	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.04% 0.35g	0.96% 0.16g	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	5.8% 7.53g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	6.96% 5.05g	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	3.27% 2.37g	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	% 2.58g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.28% 1.28g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Pickled Eggplant	Tomato Sauce	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.85% 0.94mg	8.78% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	10.7% 0.14mg	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	3.2% 12.8μg	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	11% 9.92mg	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	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.37% 5.24μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Eggplant	Tomato Sauce	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.25mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.24% 49.5μg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	NA	6.96% 0.16mg	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	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	0.5% 17mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	158% 2373mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.33% 123g	3.5% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pickled Eggplant vs Tomato Sauce:

• Pickled Eggplant has 2.1 times more Vitamin B1, 1.4 times more Vitamin B6, 2.2 times more Vitamin B9 and 1.3 times more Vitamin K than Canned Tomato Sauce no Salt.
• While Canned Tomato Sauce no Salt contains 7.3 times more Vitamin A, 1.5 times more Vitamin B3, more Vitamin C and 48 times more Vitamin E than Pickled Eggplant.
• Both Pickled Eggplant and Canned Tomato Sauce no Salt have similar amounts of Vitamin B2 per 5 oz.
• Both Pickled Eggplant as well as Canned Tomato Sauce no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pickled Eggplant vs Tomato Sauce:

• Pickled Eggplant has 1.8 times more Calcium, 1.5 times more Copper and 152.2 times more Sodium than Canned Tomato Sauce no Salt.
• While Canned Tomato Sauce no Salt contains 2.5 times more Magnesium, 3 times more Phosphorus and 24.8 times more Potassium than Pickled Eggplant.
• Both Pickled Eggplant and Canned Tomato Sauce no Salt have similar amounts of Iron, Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Pickled Eggplant has 2 times more Energy, 8.2 times more Omega 3, 2.1 times more Omega 6, 1.8 times more Carbohydrate, 1.3 times more Sugars and 1.7 times more Fiber than Canned Tomato Sauce no Salt.
• While Canned Tomato Sauce no Salt contains 1.3 times more Protein than Pickled Eggplant.
• Both Pickled Eggplant as well as Canned Tomato Sauce no Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.