Comparing Nutrients in 500 calories Eggplant VS Carrots

Weight per 500 calories

• Eggplant: 2000g
• Carrots: 1220g

Raw Carrots have 1.6 times more energy per unit of mass than Raw Eggplant, which is low in comparison to other foods. Eggplant having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Eggplant	13%	6%	81%
Carrots	8%	5%	87%

Macro Nutrients

	Eggplant	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	90% 117g	130g per day for Men 19-50 years
Sugars	97% 70.6g	79.7% 58g	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	42.5% 31g	9.25% 6.7g	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	% 31.6g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 5.2g	% 43.8g	g per day for Men 19-50 years
Fiber	158% 60g	90% 34g	38g per day for Men 19-50 years
Protein	35% 19.6g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Eggplant	Carrots	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.62mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	58% 232μg	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	49% 44mg	80% 72mg	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	40% 6mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eggplant	Carrots	Recommended Dietary Allowance
Calcium	18% 180mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	57.5% 4.6mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	76% 1.74mg	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	68.6% 480mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	135% 4580mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	50% 1846g	29% 1077g	3700g per day for Men 19-50 years

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

• Raw Eggplant has 1.7 times more Vitamin B5 and 1.9 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 509.1 times more Vitamin A, 1.6 times more Vitamin C, 1.3 times more Vitamin E and 2.3 times more Vitamin K than Raw Eggplant.
• Both Raw Eggplant and Raw Carrots have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Raw Eggplant as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Eggplant vs Carrots:

• Raw Eggplant has 3 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 2.7 times more Manganese, 4.9 times more Selenium and 1.7 times more Water than Raw Carrots.
• While Raw Carrots contain 2.2 times more Calcium and 21 times more Sodium than Raw Eggplant.
• Both Raw Eggplant and Raw Carrots have similar amounts of Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Eggplant has 10.7 times more Omega 3, 1.2 times more Sugars, 4.6 times more Fructose, 1.8 times more Fiber and 1.7 times more Protein than Raw Carrots.
• Both Raw Eggplant and Raw Carrots have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Raw Eggplant as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.