Comparing Nutrients in 500 calories Boiled Carrots VS Eggplant

Weight per 500 calories

• Boiled Carrots: 1429g
• Eggplant: 2000g

Boiled Carrots have 1.4 times more energy per 100g than Eggplant. It has low energy density when compared to other foods. Raw Eggplant having very low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Eggplant?

Macros Ratio

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

Macro Nutrients

	Boiled Carrots	Eggplant	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	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	90% 117g	90% 118g	130g per day for Men 19-50 years
Sugars	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	% 31.6g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 5.2g	g per day for Men 19-50 years
Fiber	113% 43g	158% 60g	38g per day for Men 19-50 years
Protein	19.4% 11g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Eggplant	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	112% 5.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	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	50% 200μg	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	57% 51.4mg	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	98% 14.7mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Eggplant	Recommended Dietary Allowance
Calcium	43% 429mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	180% 1.62mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	61.2% 429mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	135% 4580mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	35% 1288g	50% 1846g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Eggplant:

• Boiled and Drained Carrots have 608.6 times more Vitamin A, 1.2 times more Vitamin B1, 1.3 times more Vitamin B6, 2.5 times more Vitamin E and 2.8 times more Vitamin K than Raw Eggplant.
• While Raw Eggplant contains 1.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.2 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Eggplant have similar amounts of Vitamin B2 and Vitamin C per 500 kcal.
• Both Boiled and Drained Carrots as well as Raw Eggplant have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Eggplant:

• Boiled and Drained Carrots have 2.4 times more Calcium, 1.7 times more Selenium and 20.7 times more Sodium than Raw Eggplant.
• While Raw Eggplant contains 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.
• Both Boiled and Drained Carrots and Raw Eggplant have similar amounts of Iron, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Eggplant contains 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 Boiled and Drained Carrots and Raw Eggplant have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Boiled and Drained Carrots as well as Raw Eggplant have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.