Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Eggplant

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Eggplant	13%	6%	81%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Eggplant	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	6.12% 7.96g	8.98% 11.7g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	% 3.14g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.52g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Eggplant	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	6.45% 25.8μg	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	50.3% 45.2mg	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	7.4% 1.1mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Eggplant	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	17% 1.35mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	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	7.94% 55.6mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.95% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Eggplant:

• Cooked Ripe Red Tomatoes have 24 times more Vitamin A, 10.4 times more Vitamin C and 1.9 times more Vitamin E than Raw Eggplant.
• While Raw Eggplant contains 1.7 times more Vitamin B2, 2.2 times more Vitamin B5, 1.7 times more Vitamin B9 and 1.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Eggplant have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Eggplant have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Eggplant:

• Cooked Ripe Red Tomatoes have 1.2 times more Calcium and 3 times more Iron than Raw Eggplant.
• While Raw Eggplant contains 1.6 times more Magnesium and 2.2 times more Manganese than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Eggplant have similar amounts of Copper, Phosphorus, Potassium, Zinc and Water per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Eggplant have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Eggplant contains 1.5 times more Carbohydrate, 1.4 times more Sugars and 4.3 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Eggplant have similar amounts of Fructose and Protein per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Eggplant have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.