Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Boiled Eggplant

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Boiled Eggplant: 1429g

Frozen Roasted Potatoes with Salt have 3.6 times more energy per 100g than Boiled Eggplant. It has average energy density when compared to other foods. Boiled and Drained Eggplant having low energy density.

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Boiled Eggplant?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Eggplant	8%	5%	87%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Eggplant	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	NA	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	6.55% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	96% 125g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	63% 45.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27% 10.2g	94% 35.7g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Eggplant	Recommended Dietary Allowance
Vitamin A	NA	3.17% 28.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	53.6% 8.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	95% 1.23mg	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	NA	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.44% 6.7mg	20.6% 18.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	39% 5.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34.5% 41.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Eggplant	Recommended Dietary Allowance
Calcium	5.9% 59mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	NA	94% 0.84mg	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	24.6% 1.97mg	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	NA	37.4% 157mg	420mg per day for Men 19-50 years
Manganese	NA	70% 1.6mg	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	NA	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	51.7% 1757mg	3400mg per day for Men 19-50 years
Selenium	NA	2.6% 1.43μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	0.95% 14.3mg	1500mg per day for Men 19-50 years
Zinc	NA	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	7.24% 268g	34.6% 1281g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Boiled Eggplant Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Boiled Eggplant?

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs Boiled Eggplant:

• 500 kcal of Boiled and Drained Eggplant contain 2.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Frozen Roasted Potatoes with Salt vs Boiled Eggplant:

• 500 calories of Frozen Roasted Potatoes with Salt have 82.1 times more Sodium than Boiled Eggplant.
• While 500 kcal of Boiled and Drained Eggplant contain 1.8 times more Iron and 4.8 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Eggplant contain similar levels of Potassium per 500 calories.
• Both Frozen Roasted Potatoes with Salt as well as Boiled and Drained Eggplant lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Eggplant contain 16.8 times more Sugars, 3.5 times more Fiber and 1.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Eggplant offer comparable quantities of Energy and Carbohydrate per 500 calories.