Comparing Nutrients in 300 calories Eggplant VS Oil Roasted Almonds

Weight per 300 calories

• Eggplant: 1200g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 24.3 times more energy per unit of mass than Raw Eggplant, which is very high in comparison to other foods. Eggplant having very low energy density.

Which food has more nutrients per 300 calories - Eggplant or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Eggplant	13%	6%	81%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Eggplant	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	9.75% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.45% 0.76g	39.3% 6.7g	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	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	58.4% 42.4g	3.1% 2.25g	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	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	% 19g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 3.12g	% 2.16g	g per day for Men 19-50 years
Fiber	95% 36g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	21% 11.8g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Eggplant	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.7% 7.8mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.4% 3.37mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.5% 1mg	4.5% 0.058mg	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	3.34% 13.3μg	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	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	24% 3.6mg	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eggplant	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	11% 108mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	52.4% 0.47mg	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	34.5% 2.76mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	53% 1.2mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	81% 2748mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	30% 1108g	0.037% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Eggplant vs Oil Roasted Almonds:

• Raw Eggplant has 10.3 times more Vitamin B1, 4.3 times more Vitamin B3, 29.8 times more Vitamin B5, 17.3 times more Vitamin B6, 19.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.6 times more Vitamin E than Raw Eggplant.
• Both Raw Eggplant and Oil Roasted Almonds have similar amounts of Vitamin B2 per 300 kcal.
• Both Raw Eggplant as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Eggplant vs Oil Roasted Almonds:

• Raw Eggplant has 2.1 times more Copper, 1.5 times more Iron, 1.2 times more Magnesium, 2.3 times more Manganese, 1.3 times more Phosphorus, 8 times more Potassium, 1.8 times more Selenium, 1.3 times more Zinc and 800.4 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Calcium than Raw Eggplant.

Comparison of macro-nutrients per 300 calories:

• Raw Eggplant has more Omega 3, 8.1 times more Carbohydrate, 18.8 times more Sugars, more Fructose and 6.9 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 12.6 times more Fat, 5.1 times more Saturated Fat and 8.8 times more Omega 6 than Raw Eggplant.
• Both Raw Eggplant and Oil Roasted Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Raw Eggplant as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.