Comparing Nutrients in 500 calories Boiled Eggplant VS Baked White Potatoes

Weight per 500 calories

• Boiled Eggplant: 1429g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 2.6 times more energy per unit of mass than Boiled and Drained Eggplant, which is average in comparison to other foods. Boiled Eggplant having low energy density.

Which food has more nutrients per 500 calories - Boiled Eggplant or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Eggplant	8%	5%	87%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Eggplant	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	6.55% 1.1g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	88% 115g	130g per day for Men 19-50 years
Sugars	63% 45.7g	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	94% 35.7g	30% 11.4g	38g per day for Men 19-50 years
Protein	21% 12g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Eggplant	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	3.17% 28.6μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.57mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	88.2% 1.15mg	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	51.6% 207μg	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	76% 68.5mg	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	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.5% 41.4μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Eggplant	Baked White Potatoes	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	76.7% 0.69mg	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	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	37.4% 157mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	44.7% 1.03mg	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	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	51.7% 1757mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	34.6% 1281g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Eggplant vs Baked White Potatoes:

• Boiled and Drained Eggplant has 4.2 times more Vitamin B1, 1.2 times more Vitamin B2, 26.9 times more Vitamin E and 2.8 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Vitamin B5 and 3.7 times more Vitamin C than Boiled and Drained Eggplant.
• Both Boiled and Drained Eggplant and Baked Whole White Potatoes have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Boiled and Drained Eggplant as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Eggplant vs Baked White Potatoes:

• Boiled and Drained Eggplant has 1.6 times more Calcium, 1.2 times more Copper, 1.6 times more Manganese and 3.1 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Phosphorus and 1.7 times more Potassium than Boiled and Drained Eggplant.
• Both Boiled and Drained Eggplant and Baked Whole White Potatoes have similar amounts of Iron, Magnesium and Zinc per 500 kcal.
• Both Boiled and Drained Eggplant as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Eggplant has 2.6 times more Omega 3, 4.2 times more Omega 6, 5.5 times more Sugars and 3.1 times more Fiber than Baked Whole White Potatoes.
• Both Boiled and Drained Eggplant and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Eggplant as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.