Comparing Nutrients in 7 ounces Roasted Almonds VS Boiled Eggplant

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Eggplant	8%	5%	87%

Macro Nutrients

	Roasted Almonds	Boiled Eggplant	Recommended Dietary Allowance
Energy	41% 1187kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	8.76% 6.35g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	13% 4.96g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	2.94% 1.65g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Eggplant	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	13% 0.17mg	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	27.3% 109μg	6.95% 27.8μg	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	0% 0mg	2.87% 2.58mg	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	316% 47.4mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Eggplant	Recommended Dietary Allowance
Calcium	53% 532mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	13% 0.12mg	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	93% 7.4mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	9.75% 0.22mg	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	134% 935mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Boiled Eggplant:

• Dry Roasted Almonds have 59.9 times more Vitamin B2, 6.1 times more Vitamin B3, 4.3 times more Vitamin B5, 1.6 times more Vitamin B6, 3.9 times more Vitamin B9 and 58.3 times more Vitamin E than Boiled and Drained Eggplant.
• While Boiled and Drained Eggplant contains more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Boiled and Drained Eggplant have similar amounts of Vitamin B1 per 7 oz.
• Both Dry Roasted Almonds as well as Boiled and Drained Eggplant have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Almonds vs Boiled Eggplant:

• Dry Roasted Almonds have 44.7 times more Calcium, 18.6 times more Copper, 14.9 times more Iron, 25.4 times more Magnesium, 19.8 times more Manganese, 31.4 times more Phosphorus, 5.8 times more Potassium, 20 times more Selenium and 27.6 times more Zinc than Boiled and Drained Eggplant.
• While Boiled and Drained Eggplant contains 37.2 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 17.1 times more Energy, 228.4 times more Fat, 93 times more Saturated Fat, 166 times more Omega 6, 2.4 times more Carbohydrate, 1.5 times more Sugars, 4.4 times more Fiber and 25.3 times more Protein than Boiled and Drained Eggplant.
• Both Dry Roasted Almonds as well as Boiled and Drained Eggplant have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.