Comparing Nutrients in 1 pound Boiled Eggplant with Salt VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Eggplant with Salt	9%	5%	86%
Almond paste	8%	52%	40%

Macro Nutrients

	Boiled Eggplant with Salt	Almond paste	Recommended Dietary Allowance
Energy	5.16% 150kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.35g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	167% 217g	130g per day for Men 19-50 years
Sugars	20% 14.5g	227% 164g	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	30% 11.3g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	6.72% 3.76g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled Eggplant with Salt	Almond paste	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	12.6% 0.16mg	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	16% 63.5μg	82.8% 331μg	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	6.55% 5.9mg	0.5% 0.45mg	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	12.4% 1.86mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Eggplant with Salt	Almond paste	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	229% 2.06mg	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	14% 1.13mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	169% 3.9mg	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	9.7% 68mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	72.3% 1084mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	11% 407g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Eggplant with Salt VS Almond paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Eggplant with Salt versus 1 lb of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Eggplant with Salt vs Almond paste:

• 1 pound of Boiled Eggplant with Salt has 2.4 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 1 lb of Almond paste contains 20.7 times more Vitamin B2, 2.4 times more Vitamin B3, 1.5 times more Vitamin B5, 5.2 times more Vitamin B9 and 33 times more Vitamin E than Boiled and Drained Eggplant with Salt.
• Both Boiled Eggplant with Salt and Almond paste provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Boiled Eggplant with Salt have insufficient amounts of Vitamin B2 and Vitamin B5
• 1 pound of Almond paste have insufficient amounts of Vitamin K
• Both Boiled and Drained Eggplant with Salt as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Eggplant with Salt vs Almond paste:

• 1 pound of Boiled Eggplant with Salt has 26.6 times more Sodium and 6.4 times more Water than Almond paste.
• While 1 lb of Almond paste contains 28.7 times more Calcium, 7.7 times more Copper, 6.4 times more Iron, 11.8 times more Magnesium, 7.6 times more Manganese, 17.2 times more Phosphorus, 2.6 times more Potassium, 42 times more Selenium and 12.3 times more Zinc than Boiled and Drained Eggplant with Salt.
• 1 pound of Boiled Eggplant with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Almond paste contains 13.9 times more Energy, 120.6 times more Fat, 59.8 times more Saturated Fat, 13.3 times more Omega 3, 71.5 times more Omega 6, 5.9 times more Carbohydrate, 11.3 times more Sugars, 1.9 times more Fiber and 10.8 times more Protein than Boiled and Drained Eggplant with Salt.
• 1 pound of Boiled Eggplant with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein