Comparing Nutrients in 500 calories Boiled Eggplant VS Frozen Carrots

Weight per 500 calories

• Boiled Eggplant: 1429g
• Frozen Carrots: 1389g

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

Discover which food has more nutrients per 500 calories - Boiled Eggplant or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Eggplant	8%	5%	87%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Eggplant	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	6.55% 1.1g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	84.4% 110g	130g per day for Men 19-50 years
Sugars	63% 45.7g	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	94% 35.7g	121% 46g	38g per day for Men 19-50 years
Protein	21% 12g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Eggplant	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	3.17% 28.6μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.57mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	101% 1.3mg	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	34.7% 139μg	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	20.6% 18.6mg	38.6% 34.7mg	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	39% 5.86mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.5% 41.4μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Eggplant	Frozen Carrots	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	114% 1.03mg	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	44.6% 3.57mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	37.4% 157mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	103% 2.38mg	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	30.6% 214mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	51.7% 1757mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	34.6% 1281g	33.8% 1251g	3700g per day for Men 19-50 years

Boiled Eggplant VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Eggplant or Frozen Carrots?

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

• 500 calories of Boiled Eggplant have 1.8 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B9 than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 345.1 times more Vitamin A, 1.8 times more Vitamin B2, 2.4 times more Vitamin B5, 1.9 times more Vitamin C, 1.4 times more Vitamin E and 5.9 times more Vitamin K than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Frozen Carrots provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Boiled Eggplant have insufficient amounts of Vitamin A
• Both Boiled and Drained Eggplant as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Eggplant vs Frozen Carrots:

• 500 kcal of Frozen Carrots, Unprepared contain 5.8 times more Calcium, 1.7 times more Iron, 1.5 times more Manganese, 2.1 times more Phosphorus, 1.9 times more Potassium, 6.8 times more Selenium, 66.1 times more Sodium and 2.7 times more Zinc than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Frozen Carrots contain similar levels of Copper, Magnesium and Water per 500 calories.
• 500 calories of Boiled Eggplant lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Frozen Carrots, Unprepared contain 3.1 times more Omega 6, 1.4 times more Sugars and 1.3 times more Fiber than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Frozen Carrots offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 500 calories.
• 500 calories of Boiled Eggplant provide inadequate amounts of Omega 6