Comparing Nutrients in 500 calories Eggplant VS Almonds

Weight per 500 calories

• Eggplant: 2000g
• Almonds: 86.4g

Almonds have 23.2 times more energy per unit of mass than Raw Eggplant, which is very high in comparison to other foods. Eggplant having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Eggplant	13%	6%	81%
Almonds	14%	72%	14%

Macro Nutrients

	Eggplant	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	97% 70.6g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	% 5.2g	% 3.4g	g per day for Men 19-50 years
Fiber	158% 60g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	35% 19.6g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Eggplant	Almonds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.62mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	9.5% 38μg	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	0% 0mg	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	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eggplant	Almonds	Recommended Dietary Allowance
Calcium	18% 180mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	99% 0.89mg	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	57.5% 4.6mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	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	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	135% 4580mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	50% 1846g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Raw Eggplant has 4.4 times more Vitamin B1, 4.2 times more Vitamin B3, 13.8 times more Vitamin B5, 14.2 times more Vitamin B6, 11.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.3 times more Vitamin B2 and 3.7 times more Vitamin E than Raw Eggplant.
• Both Raw Eggplant as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Eggplant vs Almonds:

• Raw Eggplant has 1.8 times more Copper, 1.4 times more Iron, 1.2 times more Magnesium, 2.5 times more Manganese, 7.2 times more Potassium, 1.7 times more Selenium and 484.7 times more Water than Almonds.
• While Almonds contain 1.3 times more Calcium than Raw Eggplant.
• Both Raw Eggplant and Almonds have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Eggplant has 100.4 times more Omega 3, 6.3 times more Carbohydrate, 18.8 times more Sugars, 324.2 times more Fructose and 5.6 times more Fiber than Almonds.
• While Almonds contain 12 times more Fat, 4.8 times more Saturated Fat and 8.4 times more Omega 6 than Raw Eggplant.
• Both Raw Eggplant and Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Raw Eggplant as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.