Comparing Nutrients in 100 calories Valencia Oranges VS Eggplant

Weight per 100 calories

• Valencia Oranges: 204g
• Eggplant: 400g

Valencia Oranges have 2 times more energy per 100g than Eggplant. It has low energy density when compared to other foods. Raw Eggplant having very low energy density.

Discover which food has more nutrients per 100 calories - Valencia Oranges or Eggplant?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Eggplant	13%	6%	81%

Macro Nutrients

	Valencia Oranges	Eggplant	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	18% 23.5g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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	8.5% 6.16g	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	% 6.32g	g per day for Men 19-50 years
Sucrose	NA	% 1.04g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	31.6% 12g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	7% 3.92g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Eggplant	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	16.2% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	22.5% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	26% 0.34mg	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	20% 79.6μg	22% 88μg	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	110% 99mg	9.78% 8.8mg	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	NA	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Eggplant	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	36% 0.32mg	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	2.3% 0.18mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	40.3% 0.93mg	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	4.96% 34.7mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	27% 916mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	4.76% 176g	9.98% 369g	3700g per day for Men 19-50 years

Valencia Oranges VS Eggplant Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Valencia Oranges or Eggplant?

Lets compare vitamin content per 100 calories of Valencia Oranges vs Eggplant:

• 100 calories of Valencia Oranges have 6.1 times more Vitamin A and 11.2 times more Vitamin C than Eggplant.
• While 100 kcal of Raw Eggplant contain 1.8 times more Vitamin B2, 4.6 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Eggplant provide similar amounts of Vitamin B1 and Vitamin B9 per 100 calories.
• 100 calories of Eggplant have insufficient amounts of Vitamin A
• Both Raw Valencia Oranges as well as Raw Eggplant have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Valencia Oranges vs Eggplant:

• 100 calories of Valencia Oranges have 2.3 times more Calcium than Eggplant.
• While 100 kcal of Raw Eggplant contain 4.3 times more Copper, 5 times more Iron, 2.7 times more Magnesium, 19.8 times more Manganese, 2.8 times more Phosphorus, 2.5 times more Potassium, 5.2 times more Zinc and 2.1 times more Water than Raw Valencia Oranges.
• 100 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Eggplant contain 1.6 times more Omega 3, 2.4 times more Fiber and 1.8 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Eggplant offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw Valencia Oranges as well as Raw Eggplant provide inadequate amounts of Omega 6 in 100 calories.