Comparing Nutrients in 300 calories Eggplant VS Boiled Carrots

Weight per 300 calories

• Eggplant: 1200g
• Boiled Carrots: 857g

Boiled and Drained Carrots have 1.4 times more energy per unit of mass than Raw Eggplant, which is low in comparison to other foods. Eggplant having very low energy density.

Which food has more nutrients per 300 calories - Eggplant or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Eggplant	13%	6%	81%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Eggplant	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	9.75% 0.16g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	4.45% 0.76g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	54% 70.5g	130g per day for Men 19-50 years
Sugars	58.4% 42.4g	40.8% 29.6g	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	25.5% 18.5g	4.26% 3.1g	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	% 19g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 3.12g	% 23g	g per day for Men 19-50 years
Fiber	95% 36g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	21% 11.8g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Eggplant	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.7% 7.8mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.4% 3.37mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.5% 1mg	101% 1.3mg	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	66% 264μg	30% 120μg	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	29.3% 26.4mg	34.3% 31mg	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	24% 3.6mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eggplant	Boiled Carrots	Recommended Dietary Allowance
Calcium	11% 108mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	34.5% 2.76mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	57.8% 1.33mg	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	41% 288mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	81% 2748mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	30% 1108g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Eggplant vs Boiled Carrots:

• Raw Eggplant has 1.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.2 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 608.6 times more Vitamin A, 1.3 times more Vitamin B6, 2.5 times more Vitamin E and 2.8 times more Vitamin K than Raw Eggplant.
• Both Raw Eggplant and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per 300 kcal.
• Both Raw Eggplant as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Eggplant vs Boiled Carrots:

• Raw Eggplant has 6.7 times more Copper, 2 times more Magnesium, 2.1 times more Manganese, 1.4 times more Potassium and 1.4 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.4 times more Calcium, 1.7 times more Selenium and 20.7 times more Sodium than Raw Eggplant.
• Both Raw Eggplant and Boiled and Drained Carrots have similar amounts of Iron, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Eggplant has 18.2 times more Omega 3, 1.4 times more Sugars, 6 times more Fructose, 1.4 times more Fiber and 1.8 times more Protein than Boiled and Drained Carrots.
• Both Raw Eggplant and Boiled and Drained Carrots have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Raw Eggplant as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.