Comparing Nutrients in 500 calories Eggplant VS Sunflower Seeds

Weight per 500 calories

• Eggplant: 2000g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 23.4 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 Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Eggplant	13%	6%	81%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Eggplant	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	13% 17g	130g per day for Men 19-50 years
Sugars	97% 70.6g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	158% 60g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	35% 19.6g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Eggplant	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.62mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	88.6% 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	110% 440μg	48.6% 194μg	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	1.33% 1.2mg	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	201% 30mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 180mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	171% 1.54mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	72.6% 1.67mg	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	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	135% 4580mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	50% 1846g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Eggplant vs Sunflower Seeds:

• Raw Eggplant has 2.4 times more Vitamin B2, 1.8 times more Vitamin B3, 5.8 times more Vitamin B5, 1.5 times more Vitamin B6, 2.3 times more Vitamin B9, 36.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1 and 5 times more Vitamin E than Raw Eggplant.
• Both Raw Eggplant as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Eggplant vs Sunflower Seeds:

• Raw Eggplant has 2.7 times more Calcium, 2.8 times more Manganese, 8.3 times more Potassium and 455.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.6 times more Selenium and 1.3 times more Zinc than Raw Eggplant.
• Both Raw Eggplant and Dried Sunflower Seed Kernels have similar amounts of Copper, Iron, Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Eggplant has 5.1 times more Omega 3, 6.9 times more Carbohydrate, 31.5 times more Sugars and 8.1 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.2 times more Fat, 5.6 times more Saturated Fat and 15.7 times more Omega 6 than Raw Eggplant.
• Both Raw Eggplant and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Raw Eggplant as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.