Comparing Nutrients in 7 ounces Baked Potato Flesh VS Eggplant

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Eggplant	13%	6%	81%

Macro Nutrients

	Baked Potato Flesh	Eggplant	Recommended Dietary Allowance
Energy	6.36% 185kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	8.98% 11.7g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	9.66% 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	4.2% 3.06g	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	% 3.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.52g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Eggplant	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	4.47% 18μg	11% 43.7μg	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	28.2% 25.4mg	4.85% 4.37mg	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	0.53% 0.079mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Eggplant	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	18% 0.16mg	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	8.7% 0.69mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	20% 0.46mg	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	14% 99mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Eggplant per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Eggplant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Eggplant:

• 7 ounces of Baked Potato Flesh have 2.7 times more Vitamin B1, 2.1 times more Vitamin B3, 2 times more Vitamin B5, 3.6 times more Vitamin B6 and 5.8 times more Vitamin C than Eggplant.
• While 7 oz of Raw Eggplant contain 1.8 times more Vitamin B2, 2.4 times more Vitamin B9, 7.5 times more Vitamin E and 11.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Raw Eggplant have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Eggplant:

• 7 ounces of Baked Potato Flesh have 2.7 times more Copper, 1.5 times more Iron, 1.8 times more Magnesium, 2.1 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Zinc than Eggplant.
• While 7 oz of Raw Eggplant contain 1.4 times more Manganese than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Eggplant contain similar levels of Water per seven ounces.
• 7 ounces of Eggplant lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Raw Eggplant lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 3.7 times more Energy, 3.7 times more Carbohydrate and 2 times more Protein than Eggplant.
• While 7 oz of Raw Eggplant contain 2.1 times more Sugars and 2 times more Fiber than Baked Potatoes Flesh no Salt.
• 7 ounces of Eggplant provide inadequate amounts of Energy and Protein
• Both Baked Potatoes Flesh no Salt as well as Raw Eggplant provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.