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Comparing Nutrients in 500 calories AlmondsVS Eggplant

Weight per 500 calories

Almonds
86.4g
Eggplant
2000g

Almonds have 23.2 times more energy per 100g than Eggplant. It has very high energy density when compared to other foods. Raw Eggplant having very low energy density.

Which food has more nutrients per 500 calories - Almonds or Eggplant?

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Eggplant
13%
6%
81%
500 kcal ▼

Macro Nutrients

Almondsvs Eggplant
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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44.5%43g
Fat
3.7%3.6g
43 gvs3.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10.3%3.3g
Saturated Fat
2.13%0.68g
3.3 gvs0.68 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.16%0.003g
Omega 3
16.3%0.26g
0.003 gvs0.26 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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62.6%10.6g
Omega 6
7.4%1.26g
10.6 gvs1.26 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14.3%18.6g
Carbohydrate
90%118g
18.6 gvs118 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
5.2%3.76g
Sugars
97%70.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.76 gvs70.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.13%0.095g
Fructose
42.5%31g
≤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]
0.095 gvs31 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.15g
Glucose
%31.6g
0.15 gvs31.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.4g
Sucrose
%5.2g
3.4 gvs5.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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28.4%10.8g
Fiber
158%60g
10.8 gvs60 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
32.6%18.3g
Protein
35%19.6g
18.3 gvs19.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Eggplant
0%0μg
Vitamin A
2.22%20μg
RAE, retinol activity equivalents
0 μgvs20 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14.8%0.18mg
Vitamin B1
65%0.78mg
Thiamine
0.18 mgvs0.78 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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75.6%0.98mg
Vitamin B2
57%0.74mg
Riboflavin
0.98 mgvs0.74 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19.5%3.12mg
Vitamin B3
81%13mg
Niacin, nicotinic acid, niacinamide
3.12 mgvs13 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.13%0.41mg
Vitamin B5
112%5.62mg
Pantothenic acid
0.41 mgvs5.62 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.1%0.12mg
Vitamin B6
129%1.68mg
Pyridoxine
0.12 mgvs1.68 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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164%49.2μg
Vitamin B7
NA
Biotin
49.2 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.5%38μg
Vitamin B9
110%440μg
Folates and Folic Acid
38 μgvs440 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
49%44mg
Ascorbic acid
0 mgvs44 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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148%22mg
Vitamin E
40%6mg
Tocopherols and Tocotrienols
22 mgvs6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
58.3%70μg
Phytomenadione or phylloquinone
0 μgvs70 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Eggplant
23.2%232mg
Calcium
18%180mg
232 mgvs180 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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99%0.89mg
Copper
180%1.62mg
0.89 mgvs1.62 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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40%3.2mg
Iron
57.5%4.6mg
3.2 mgvs4.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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55.5%233mg
Magnesium
66.7%280mg
233 mgvs280 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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82%1.9mg
Manganese
202%4.64mg
1.9 mgvs4.64 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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87%39μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
39 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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59.3%415mg
Phosphorus
68.6%480mg
415 mgvs480 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.6%633mg
Potassium
135%4580mg
633 mgvs4580 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.44%3.54μg
Selenium
11%6μg
3.54 μgvs6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.058%0.86mg
Sodium
2.67%40mg
0.86 mgvs40 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.5%2.7mg
Zinc
29%3.2mg
2.7 mgvs3.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.1%3.8g
Water
50%1846g
3.8 gvs1846 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Almonds vs Eggplant:
Comparing minerals per 500 calories for Almonds vs Eggplant:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsEggplantVS Blanched AlmondsAlmondsVS Boiled EggplantEggplantVS Boiled Eggplant
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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