Comparing Nutrients in 5 ounces Soy Cheese VS Pickled Eggplant

Macros Ratio

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

Macro Nutrients

	Soy Cheese	Pickled Eggplant	Recommended Dietary Allowance
Energy	7.4% 214kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	33.6% 5.7g	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	7.52% 9.8g	10.7% 14g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	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	0% 0g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	2.28% 1.28g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Soy Cheese	Pickled Eggplant	Recommended Dietary Allowance
Calcium	26.6% 266mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	99% 7.94mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	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	45% 315mg	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	0.5% 17mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	158% 2373mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	2.7% 100g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Cheese VS Pickled Eggplant per 5 oz

Compare the macro and micronutrient content in 5 oz of Soy Cheese 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 Soy Cheese vs Pickled Eggplant:

• 5 ounces of Soy Cheese have 2 times more Vitamin B2, 20 times more Vitamin E and 1.2 times more Vitamin K than Pickled Eggplant.
• While 5 oz of Pickled Eggplant contain more Vitamin B1, 1.3 times more Vitamin B3 and 2 times more Vitamin B6 than Soybean, curd cheese.
• Both Soy Cheese and Pickled Eggplant provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Soy Cheese have insufficient amounts of Vitamin B1
• 5 ounces of Pickled Eggplant have insufficient amounts of Vitamin E
• Both Soybean, curd cheese as well as Pickled Eggplant have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Soy Cheese have 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.
• While 5 oz of Pickled Eggplant contain 83.7 times more Sodium than Soybean, curd cheese.
• 5 ounces of Pickled Eggplant lack sufficient amounts of Magnesium, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 5 ounces:

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