Comparing Nutrients in 1 pound Baked White Potatoes VS Eggplant

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Eggplant	13%	6%	81%

Macro Nutrients

	Baked White Potatoes	Eggplant	Recommended Dietary Allowance
Energy	14.4% 417kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	22% 16g	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	2.25% 1.63g	9.63% 7g	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	% 2.86g	% 7.17g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 1.18g	g per day for Men 19-50 years
Fiber	25% 9.53g	36% 13.6g	38g per day for Men 19-50 years
Protein	17% 9.53g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Eggplant	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	29.3% 0.38mg	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	43% 172μg	25% 100μg	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	63.5% 57mg	11% 9.98mg	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	1.2% 0.18mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Eggplant	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	41% 0.37mg	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	36.3% 2.9mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	45.8% 1.05mg	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	48.6% 340mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11.3% 419g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Eggplant:

• Baked Whole White Potatoes have 1.2 times more Vitamin B1, 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 2.5 times more Vitamin B6, 1.7 times more Vitamin B9 and 5.7 times more Vitamin C than Raw Eggplant.
• While Raw Eggplant contains 7.5 times more Vitamin E and 1.3 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Eggplant have similar amounts of Vitamin B2 per 1 lb.
• Both Baked Whole White Potatoes as well as Raw Eggplant have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Eggplant:

• Baked Whole White Potatoes have 1.6 times more Copper, 2.8 times more Iron, 1.9 times more Magnesium, 3.1 times more Phosphorus, 2.4 times more Potassium and 2.2 times more Zinc than Raw Eggplant.
• Both Baked Whole White Potatoes and Raw Eggplant have similar amounts of Calcium, Manganese and Water per 1 lb.
• Both Baked Whole White Potatoes as well as Raw Eggplant have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 3.7 times more Energy, 3.6 times more Carbohydrate and 2.1 times more Protein than Raw Eggplant.
• While Raw Eggplant contains 2.3 times more Sugars, 4.3 times more Fructose and 1.4 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Eggplant have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.