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

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Eggplant: 2000g

Frozen Roasted Potatoes with Salt have 5.1 times more energy per 100g than Eggplant. It has average energy density when compared to other foods. Raw Eggplant having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Eggplant	13%	6%	81%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Eggplant	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	NA	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	NA	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	79% 103g	90% 118g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	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	NA	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	NA	% 31.6g	g per day for Men 19-50 years
Sucrose	NA	% 5.2g	g per day for Men 19-50 years
Fiber	27% 10.2g	158% 60g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Eggplant	Recommended Dietary Allowance
Vitamin A	NA	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	112% 5.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	110% 440μg	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	49% 44mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Eggplant	Recommended Dietary Allowance
Calcium	5.9% 59mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	NA	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	24.6% 1.97mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	NA	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	135% 4580mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	NA	29% 3.2mg	11mg per day for Men 19-50 years
Water	7.24% 268g	50% 1846g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Eggplant Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Eggplant contain 6.6 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 Eggplant:

• 500 calories of Frozen Roasted Potatoes with Salt have 29.3 times more Sodium than Eggplant.
• While 500 kcal of Raw Eggplant contain 3 times more Calcium, 2.3 times more Iron, 2.6 times more Potassium and 6.9 times more Water than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Eggplant contain 26 times more Sugars, 5.9 times more Fiber and 2.2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Eggplant offer comparable quantities of Energy and Carbohydrate per 500 calories.