Comparing Nutrients in 300 calories Roasted Almonds VS Eggplant

Weight per 300 calories

• Roasted Almonds: 50.2g
• Eggplant: 1200g

Roasted Almonds have 23.9 times more energy per 100g than Eggplant. It has very high energy density when compared to other foods. Raw Eggplant having very low energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Eggplant?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Eggplant	13%	6%	81%

Macro Nutrients

	Roasted Almonds	Eggplant	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	2.23% 2.16g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	9.75% 0.16g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	4.45% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	58.4% 42.4g	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	0.007% 0.005g	25.5% 18.5g	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	% 0.005g	% 19g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 3.12g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	95% 36g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Eggplant	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	48.7% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	67.4% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	77.5% 1mg	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	6.9% 27.6μg	66% 264μg	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	29.3% 26.4mg	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	80% 12mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Eggplant	Recommended Dietary Allowance
Calcium	13.4% 134mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	108% 0.97mg	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	23.4% 1.87mg	34.5% 2.76mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	121% 2.8mg	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	33.8% 236mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	81% 2748mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	30% 1108g	3700g per day for Men 19-50 years

Roasted Almonds VS Eggplant Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Eggplant?

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

• 300 calories of Roasted Almonds have 1.4 times more Vitamin B2 and 3.3 times more Vitamin E than Eggplant.
• While 300 kcal of Raw Eggplant contain 12.1 times more Vitamin B1, 4.3 times more Vitamin B3, 20.9 times more Vitamin B5, 14.8 times more Vitamin B6, 9.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Raw Eggplant have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Eggplant:

• 300 calories of Roasted Almonds have 1.2 times more Calcium than Eggplant.
• While 300 kcal of Raw Eggplant contain 1.8 times more Copper, 1.5 times more Iron, 2.5 times more Manganese, 7.7 times more Potassium, 3.6 times more Selenium and 916.1 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Eggplant contain similar levels of Magnesium, Phosphorus and Zinc per 300 calories.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 12.2 times more Fat, 5 times more Saturated Fat and 8.6 times more Omega 6 than Eggplant.
• While 300 kcal of Raw Eggplant contain 31.1 times more Omega 3, 6.7 times more Carbohydrate, 17.4 times more Sugars, 3683.7 times more Fructose and 6.6 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Eggplant offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3
• 300 calories of Eggplant provide inadequate amounts of Omega 6