Comparing Nutrients in 14 ounces Eggplant VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Eggplant	13%	6%	81%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Eggplant	Blanched Almonds	Recommended Dietary Allowance
Energy	3.42% 99kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	57% 74g	130g per day for Men 19-50 years
Sugars	19.3% 14g	25.3% 18.4g	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	8.43% 6.1g	0% 0g	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	% 6.27g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 1.03g	% 17.7g	g per day for Men 19-50 years
Fiber	31.3% 12g	103% 39.3g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Eggplant	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	35% 0.46mg	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	22% 87.3μg	48.6% 194μg	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	9.7% 8.73mg	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	7.94% 1.2mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eggplant	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	453% 4.08mg	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	11.4% 0.91mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	317% 7.3mg	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	13.6% 95mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	26.7% 909mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	9.9% 366g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Eggplant vs Blanched Almonds:

• Raw Eggplant has more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.9 times more Vitamin B1, 19.2 times more Vitamin B2, 5.4 times more Vitamin B3, 1.4 times more Vitamin B6, 2.2 times more Vitamin B9 and 79.2 times more Vitamin E than Raw Eggplant.
• Both Raw Eggplant and Blanched Almonds have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Eggplant as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Eggplant vs Blanched Almonds:

• Raw Eggplant has 20.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 26.2 times more Calcium, 12.7 times more Copper, 14.3 times more Iron, 19.1 times more Magnesium, 7.9 times more Manganese, 20 times more Phosphorus, 2.9 times more Potassium, 10.7 times more Selenium, 9.5 times more Sodium and 18.6 times more Zinc than Raw Eggplant.

Comparison of macro-nutrients per 14 ounces:

• Raw Eggplant has more Fructose than Blanched Almonds.
• While Blanched Almonds contain 23.6 times more Energy, 291.8 times more Fat, 116.3 times more Saturated Fat, 196.3 times more Omega 6, 3.2 times more Carbohydrate, 1.3 times more Sugars, 3.3 times more Fiber and 21.8 times more Protein than Raw Eggplant.
• Both Raw Eggplant as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.