Comparing Nutrients in 500 calories Baked Red Potatoes VS Eggplant

Weight per 500 calories

• Baked Red Potatoes: 575g
• Eggplant: 2000g

Baked Red Potatoes have 3.5 times more energy per 100g than Eggplant. It has average energy density when compared to other foods. Raw Eggplant having very low energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Eggplant?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Eggplant	13%	6%	81%

Macro Nutrients

	Baked Red Potatoes	Eggplant	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	90% 118g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	97% 70.6g	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	3.5% 2.53g	42.5% 31g	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	% 3.16g	% 31.6g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 5.2g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	158% 60g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Eggplant	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	112% 5.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	129% 1.68mg	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	38.8% 155μg	110% 440μg	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	80.5% 72.4mg	49% 44mg	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	3.07% 0.46mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Eggplant	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	180% 1.62mg	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	50.3% 4.02mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	202% 4.64mg	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	59% 414mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	135% 4580mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	12% 441g	50% 1846g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Eggplant:

• Baked Whole Red Potatoes have 1.6 times more Vitamin C than Raw Eggplant.
• While Raw Eggplant contains 1.9 times more Vitamin B1, 2.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2.9 times more Vitamin B5, 1.4 times more Vitamin B6, 2.8 times more Vitamin B9, 13.1 times more Vitamin E and 4.4 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Eggplant have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Eggplant:

• Raw Eggplant contains 3.5 times more Calcium, 1.6 times more Copper, 1.7 times more Magnesium, 4.7 times more Manganese, 1.5 times more Potassium, 1.4 times more Zinc and 4.2 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Eggplant have similar amounts of Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Eggplant contains 3 times more Omega 3, 4.5 times more Omega 6, 8.6 times more Sugars, 12.2 times more Fructose, 5.8 times more Fiber and 1.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Eggplant have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole Red Potatoes as well as Raw Eggplant have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.