Comparing Nutrients in 500 calories Eggplant VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Eggplant: 2000g
• Canned Tomatoes with Green Chilies: 3333g

Eggplant has 1.7 times more energy per 100g than Canned Tomatoes with Green Chilies. It has very low energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 500 calories - Eggplant or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Eggplant	13%	6%	81%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Eggplant	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	93% 121g	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	NA	38g per day for Men 19-50 years
Protein	35% 19.6g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Eggplant	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.62mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	264% 3.43mg	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	75% 300μg	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	230% 207mg	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	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	18% 180mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	333% 3mg	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	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	191% 4.4mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	135% 4580mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	50% 1846g	85% 3141g	3700g per day for Men 19-50 years

Eggplant VS Canned Tomatoes With Green Chilies Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Eggplant or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 500 calories of Eggplant vs Canned Tomatoes with Green Chilies:

• 500 calories of Eggplant have 1.5 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 33.3 times more Vitamin A, 1.5 times more Vitamin B1, 1.6 times more Vitamin B3, 2 times more Vitamin B6 and 4.7 times more Vitamin C than Raw Eggplant.
• Both Eggplant and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B2 and Vitamin B5 per 500 calories.
• 500 calories of Eggplant have insufficient amounts of Vitamin A
• Both Raw Eggplant as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Eggplant vs Canned Tomatoes with Green Chilies:

• 500 calories of Eggplant have 1.3 times more Potassium than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 3.7 times more Calcium, 1.9 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 2.2 times more Selenium, 334.2 times more Sodium, 1.4 times more Zinc and 1.7 times more Water than Raw Eggplant.
• Both Eggplant and Canned Tomatoes with Green Chilies contain similar levels of Manganese and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Eggplant have 7.8 times more Omega 3 than Canned Tomatoes with Green Chilies.
• Both Eggplant and Canned Tomatoes with Green Chilies offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3
• Both Raw Eggplant as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 6 in 500 calories.