Comparing Nutrients in 7 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	1.64% 47.6kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	6.08% 0.097g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	2.86% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	15% 19.4g	130g per day for Men 19-50 years
Sugars	9.74% 7.06g	13% 9.53g	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	4.57% 3.3g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	13% 4.96g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce	Pickled Eggplant	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.97mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	21.4% 0.28mg	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	4.47% 18μg	9.92% 39.7μg	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	15.4% 14mg	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	19% 2.86mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce	Pickled Eggplant	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	38% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	1.73% 69.3μg	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	24% 1.9mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	9.75% 0.22mg	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	7.65% 53.6mg	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	17.3% 589mg	0.7% 24mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	221% 3322mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.66% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce VS Pickled Eggplant per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Sauce versus 7 oz of Pickled Eggplant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Sauce vs Pickled Eggplant:

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Tomato Sauce vs Pickled Eggplant:

• 7 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 7 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 seven ounces.
• 7 ounces of Tomato Sauce lack sufficient amounts of Calcium
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Sauce have 1.3 times more Protein than Pickled Eggplant.
• While 7 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.
• 7 ounces of Tomato Sauce provide inadequate amounts of Omega 3
• 7 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 seven ounces.