Comparing Nutrients in 100 grams Pickled Eggplant VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Pickled Eggplant	7%	13%	80%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Pickled Eggplant	Frozen Cauliflower	Recommended Dietary Allowance
Energy	1.7% 49kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	6.13% 0.098g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.25g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.5% 9.77g	3.6% 4.68g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	3.06% 2.22g	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	6.58% 2.5g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	1.6% 0.9g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Pickled Eggplant	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.13% 0.66mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.72% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	9.46% 0.12mg	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	5% 20μg	16% 64μg	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	54.2% 48.8mg	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	0.2% 0.03mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.7μg	12.3% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Eggplant	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	2.5% 25mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	3.44% 0.031mg	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	9.63% 0.77mg	6.75% 0.54mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	NA	8.57% 0.2mg	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	1.3% 9mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	0.35% 12mg	5.68% 193mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	112% 1674mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.35% 87g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Pickled Eggplant VS Frozen Cauliflower per 100 g

Compare the macro and micronutrient content in 100 g of Pickled Eggplant versus 100 g of Frozen Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pickled Eggplant vs Frozen Cauliflower:

• 100 grams of Pickled Eggplant have 1.5 times more Vitamin B3 than Frozen Cauliflower.
• While 100 g of Frozen Cauliflower, Unprepared contain 3.2 times more Vitamin B9, more Vitamin C and 4 times more Vitamin K than Pickled Eggplant.
• Both Pickled Eggplant and Frozen Cauliflower provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Pickled Eggplant have insufficient amounts of Vitamin C
• Both Pickled Eggplant as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Pickled Eggplant vs Frozen Cauliflower:

• 100 grams of Pickled Eggplant have 5.6 times more Copper, 1.4 times more Iron, 69.8 times more Sodium and 1.4 times more Zinc than Frozen Cauliflower.
• While 100 g of Frozen Cauliflower, Unprepared contain 2 times more Magnesium, 3.9 times more Phosphorus and 16.1 times more Potassium than Pickled Eggplant.
• Both Pickled Eggplant and Frozen Cauliflower contain similar levels of Calcium and Water per 100 grams.
• 100 grams of Pickled Eggplant lack sufficient amounts of Magnesium, Phosphorus and Potassium
• 100 grams of Frozen Cauliflower lack sufficient amounts of Zinc
• Both Pickled Eggplant as well as Frozen Cauliflower, Unprepared lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pickled Eggplant have 2.1 times more Carbohydrate and 2.2 times more Sugars than Frozen Cauliflower.
• While 100 g of Frozen Cauliflower, Unprepared contain 2 times more Omega 3 and 2.2 times more Protein than Pickled Eggplant.
• Both Pickled Eggplant and Frozen Cauliflower offer comparable quantities of Fiber per 100 grams.
• 100 grams of Pickled Eggplant provide inadequate amounts of Protein
• Both Pickled Eggplant as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Energy and Omega 6 in 100 grams.