Comparing Nutrients in 1 kilogram Roasted Almonds VS Boiled Eggplant

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Eggplant	8%	5%	87%

Macro Nutrients

	Roasted Almonds	Boiled Eggplant	Recommended Dietary Allowance
Energy	206% 5980kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	67% 87.3g	130g per day for Men 19-50 years
Sugars	67% 48.6g	44% 32g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	65.8% 25g	38g per day for Men 19-50 years
Protein	374% 210g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Eggplant	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	66% 0.86mg	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	138% 550μg	35% 140μg	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	14.4% 13mg	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	1593% 239mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Eggplant	Recommended Dietary Allowance
Calcium	268% 2680mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	65.6% 0.59mg	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	466% 37.3mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	49% 1.13mg	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	673% 4710mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.65% 24g	24.2% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Boiled Eggplant per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Boiled Eggplant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Boiled Eggplant:

• 1 kilogram of Roasted Almonds has 59.9 times more Vitamin B2, 6.1 times more Vitamin B3, 4.3 times more Vitamin B5, 1.6 times more Vitamin B6, 3.9 times more Vitamin B9 and 58.3 times more Vitamin E than Boiled Eggplant.
• While 1 kg of Boiled and Drained Eggplant contains more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Eggplant provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin K
• 1 kilogram of Boiled Eggplant have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Dry Roasted Almonds as well as Boiled and Drained Eggplant have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Boiled Eggplant:

• 1 kilogram of Roasted Almonds has 44.7 times more Calcium, 18.6 times more Copper, 14.9 times more Iron, 25.4 times more Magnesium, 19.8 times more Manganese, 31.4 times more Phosphorus, 5.8 times more Potassium, 20 times more Selenium and 27.6 times more Zinc than Boiled Eggplant.
• While 1 kg of Boiled and Drained Eggplant contains 37.2 times more Water than Dry Roasted Almonds.
• 1 kilogram of Boiled Eggplant lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 17.1 times more Energy, 228.4 times more Fat, 93 times more Saturated Fat, 166 times more Omega 6, 2.4 times more Carbohydrate, 1.5 times more Sugars, 4.4 times more Fiber and 25.3 times more Protein than Boiled Eggplant.
• 1 kilogram of Boiled Eggplant provide inadequate amounts of Energy, Omega 6 and Protein
• Both Dry Roasted Almonds as well as Boiled and Drained Eggplant provide inadequate amounts of Omega 3 in one kilogram.