Comparing Nutrients in 500 calories Boiled Eggplant VS Valencia Oranges

Weight per 500 calories

• Boiled Eggplant: 1429g
• Valencia Oranges: 1020g

Raw Valencia Oranges have 1.4 times more energy per unit of mass than Boiled and Drained Eggplant, which is low in comparison to other foods. Boiled Eggplant having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Eggplant	8%	5%	87%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Eggplant	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.55% 1.1g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	93% 121g	130g per day for Men 19-50 years
Sugars	63% 45.7g	NA	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	94% 35.7g	67% 25.5g	38g per day for Men 19-50 years
Protein	21% 12g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Eggplant	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	3.17% 28.6μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.57mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	49.5% 0.64mg	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	99% 398μg	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	550% 495mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.5% 41.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Eggplant	Valencia Oranges	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	42% 0.38mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	37.4% 157mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	51.7% 1757mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	NA	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	34.6% 1281g	24% 881g	3700g per day for Men 19-50 years

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

• Boiled and Drained Eggplant has 1.2 times more Vitamin B1, 3.1 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.3 times more Vitamin A, 1.4 times more Vitamin B2, 2.4 times more Vitamin B5, 2 times more Vitamin B9 and 26.6 times more Vitamin C than Boiled and Drained Eggplant.
• Both Boiled and Drained Eggplant as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Eggplant vs Valencia Oranges:

• Boiled and Drained Eggplant has 2.2 times more Copper, 3.9 times more Iron, 1.5 times more Magnesium, 6.9 times more Manganese, 1.2 times more Phosphorus, 2.8 times more Zinc and 1.5 times more Water than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.8 times more Calcium than Boiled and Drained Eggplant.
• Both Boiled and Drained Eggplant and Raw Valencia Oranges have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Eggplant has 1.3 times more Omega 3, 2.5 times more Omega 6 and 1.4 times more Fiber than Raw Valencia Oranges.
• Both Boiled and Drained Eggplant and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Eggplant as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.