Comparing Nutrients in 5 ounces Tomato Sauce VS Pickled Eggplant

Macros Ratio

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

Macro Nutrients

	Tomato Sauce	Pickled Eggplant	Recommended Dietary Allowance
Energy	1.17% 34kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	5.8% 7.53g	10.7% 14g	130g per day for Men 19-50 years
Sugars	6.96% 5.05g	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	3.27% 2.37g	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	% 2.58g	NA	g per day for Men 19-50 years
Sucrose	% 0.099g	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	3.04% 1.7g	2.28% 1.28g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce	Pickled Eggplant	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.78% 1.4mg	5.85% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	11% 9.92mg	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	13.6% 2.04mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	4.37% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce	Pickled Eggplant	Recommended Dietary Allowance
Calcium	2% 20mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	27.2% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	1.24% 49.5μg	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	17% 1.36mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	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	5.47% 38.3mg	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	0.5% 17mg	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	1.04% 15.6mg	158% 2373mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce VS Pickled Eggplant per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Sauce 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 Tomato Sauce vs Pickled Eggplant:

• 5 ounces of Tomato Sauce have 7.3 times more Vitamin A, 1.5 times more Vitamin B3, more Vitamin C and 48 times more Vitamin E than Pickled Eggplant.
• While 5 oz of Pickled Eggplant contain 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.
• Both Tomato Sauce and Pickled Eggplant provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Pickled Eggplant have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Tomato Sauce no Salt as well as Pickled Eggplant have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Tomato Sauce have 1.2 times more Iron, 2.5 times more Magnesium, 3 times more Phosphorus and 24.8 times more Potassium than Pickled Eggplant.
• While 5 oz of Pickled Eggplant contain 1.8 times more Calcium, 1.5 times more Copper and 152.2 times more Sodium than Canned Tomato Sauce no Salt.
• Both Tomato Sauce and Pickled Eggplant contain similar levels of Water per five ounces.
• 5 ounces of Tomato Sauce lack sufficient amounts of Calcium
• 5 ounces of Pickled Eggplant lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Canned Tomato Sauce no Salt as well as Pickled Eggplant lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Sauce have 1.3 times more Protein than Pickled Eggplant.
• While 5 oz of Pickled Eggplant contain 8.2 times more Omega 3, 1.8 times more Carbohydrate, 1.3 times more Sugars and 1.7 times more Fiber than Canned Tomato Sauce no Salt.
• 5 ounces of Tomato Sauce provide inadequate amounts of Omega 3
• 5 ounces of Pickled Eggplant provide inadequate amounts of Protein
• Both Canned Tomato Sauce no Salt as well as Pickled Eggplant provide inadequate amounts of Energy and Omega 6 in five ounces.