Comparing Nutrients in 500 calories Eggplant VS Potato Skin

Weight per 500 calories

• Eggplant: 2000g
• Potato Skin: 862g

Raw Potato Skin has 2.3 times more energy per unit of mass than Raw Eggplant, which is low in comparison to other foods. Eggplant having very low energy density.

Discover which food has more nutrients per 500 calories - Eggplant or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Eggplant	13%	6%	81%
Potato Skin	17%	1%	82%

Macro Nutrients

	Eggplant	Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	1.62% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	82.5% 107g	130g per day for Men 19-50 years
Sugars	97% 70.6g	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	42.5% 31g	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	% 31.6g	NA	g per day for Men 19-50 years
Sucrose	% 5.2g	NA	g per day for Men 19-50 years
Fiber	158% 60g	56.7% 21.6g	38g per day for Men 19-50 years
Protein	35% 19.6g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Eggplant	Potato Skin	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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.62mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	158% 2.06mg	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	110% 440μg	36.6% 147μg	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	109% 98mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eggplant	Potato Skin	Recommended Dietary Allowance
Calcium	18% 180mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	405% 3.65mg	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	349% 28mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	226% 5.2mg	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	46.8% 328mg	700mg per day for Men 19-50 years
Potassium	135% 4580mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	5.75% 86.2mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	50% 1846g	19.4% 718g	3700g per day for Men 19-50 years

Eggplant VS Potato Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Eggplant or Potato Skin?

Lets compare vitamin content per 500 calories of Eggplant vs Potato Skin:

• 500 calories of Eggplant have 4.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5 and 3 times more Vitamin B9 than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 2.2 times more Vitamin C than Raw Eggplant.
• Both Eggplant and Potato Skin provide similar amounts of Vitamin B6 per 500 calories.
• Both Raw Eggplant as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Eggplant vs Potato Skin:

• 500 calories of Eggplant have 1.4 times more Magnesium, 1.5 times more Phosphorus, 1.3 times more Potassium, 2.3 times more Selenium and 2.6 times more Water than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 1.4 times more Calcium, 2.3 times more Copper and 6.1 times more Iron than Raw Eggplant.
• Both Eggplant and Potato Skin contain similar levels of Manganese and Zinc per 500 calories.
• 500 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Eggplant have 3 times more Omega 3 and 2.8 times more Fiber than Potato Skin.
• Both Eggplant and Potato Skin offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Eggplant as well as Raw Potato Skin provide inadequate amounts of Omega 6 in 500 calories.