Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Eggplant

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Eggplant: 2000g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Eggplant?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Eggplant	13%	6%	81%

Macro Nutrients

	Frozen Chopped Broccoli	Eggplant	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	126% 2g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	90% 118g	130g per day for Men 19-50 years
Sugars	36% 26g	97% 70.6g	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	22% 16g	42.5% 31g	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	% 14.4g	% 31.6g	g per day for Men 19-50 years
Sucrose	NA	% 5.2g	g per day for Men 19-50 years
Fiber	152% 57.7g	158% 60g	38g per day for Men 19-50 years
Protein	96% 54g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Eggplant	Recommended Dietary Allowance
Vitamin A	111% 1000μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	112% 5.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	129% 1.68mg	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	322% 1288μg	110% 440μg	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	1205% 1085mg	49% 44mg	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	156% 23.5mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Eggplant	Recommended Dietary Allowance
Calcium	108% 1077mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	180% 1.62mg	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	195% 15.6mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	202% 4.64mg	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	137% 962mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	135% 4580mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	50% 1846g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Eggplant Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Eggplant?

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Eggplant:

• 500 calories of Frozen Chopped Broccoli have 50 times more Vitamin A, 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.5 times more Vitamin B6, 2.9 times more Vitamin B9, 24.7 times more Vitamin C, 3.9 times more Vitamin E and 22.3 times more Vitamin K than Eggplant.
• While 500 kcal of Raw Eggplant contain 1.4 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Eggplant provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Eggplant have insufficient amounts of Vitamin A
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Eggplant have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Eggplant:

• 500 calories of Frozen Chopped Broccoli have 6 times more Calcium, 3.4 times more Iron, 1.2 times more Magnesium, 1.2 times more Manganese, 2 times more Phosphorus, 9 times more Selenium, 11.5 times more Sodium and 2.9 times more Zinc than Eggplant.
• While 500 kcal of Raw Eggplant contain 2.2 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Eggplant contain similar levels of Potassium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 7.8 times more Omega 3 and 2.8 times more Protein than Eggplant.
• While 500 kcal of Raw Eggplant contain 1.3 times more Carbohydrate, 2.7 times more Sugars and 1.9 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Eggplant offer comparable quantities of Energy and Fiber per 500 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Eggplant provide inadequate amounts of Omega 6 in 500 calories.