Comparing Nutrients in 300 calories Oranges VS Boiled Eggplant

Weight per 300 calories

• Oranges: 638g
• Boiled Eggplant: 857g

Oranges have 1.3 times more energy per 100g than Boiled Eggplant. It has low energy density when compared to other foods. Boiled and Drained Eggplant having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Eggplant	8%	5%	87%

Macro Nutrients

	Oranges	Boiled Eggplant	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	8.04% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	3.93% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	57.6% 75g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	38% 27.4g	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	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	40.3% 15.3g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	10.7% 6g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Eggplant	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	56.7% 0.74mg	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	48% 191μg	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	377% 340mg	12.4% 11mg	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	7.66% 1.15mg	23.4% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Eggplant	Recommended Dietary Allowance
Calcium	25.5% 255mg	5.14% 51.4mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	56% 0.51mg	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	7.98% 0.64mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	42% 0.97mg	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	12.8% 89.4mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	31% 1054mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	1.56% 0.86μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.57% 8.57mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	9.35% 1.03mg	11mg per day for Men 19-50 years
Water	15% 554g	20.8% 769g	3700g per day for Men 19-50 years

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

• Raw Oranges have 4.1 times more Vitamin A, 1.5 times more Vitamin B2, 2.5 times more Vitamin B5, 1.6 times more Vitamin B9 and 30.5 times more Vitamin C than Boiled and Drained Eggplant.
• While Boiled and Drained Eggplant contains 2.9 times more Vitamin B3, 1.9 times more Vitamin B6, 3.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Eggplant have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Oranges as well as Boiled and Drained Eggplant have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Boiled Eggplant:

• Raw Oranges have 5 times more Calcium and 3.7 times more Selenium than Boiled and Drained Eggplant.
• While Boiled and Drained Eggplant contains 1.8 times more Copper, 3.4 times more Iron, 1.5 times more Magnesium, 6.1 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Zinc and 1.4 times more Water than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Eggplant have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 2.2 times more Sugars than Boiled and Drained Eggplant.
• While Boiled and Drained Eggplant contains 2.9 times more Omega 3, 5.8 times more Omega 6 and 1.4 times more Fiber than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Eggplant have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Oranges as well as Boiled and Drained Eggplant have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.