Comparing Nutrients in 500 calories Valencia OrangesVS Eggplant

Weight per 500 calories

Valencia Oranges

1020g

Eggplant

2000g

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.

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

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Eggplant

13%

81%

500 kcal ▼

Macro Nutrients

Valencia Orangesvs 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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3.16%3.06g

Fat

3.7%3.6g

3.06 gvs3.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.1%0.36g

Saturated Fat

2.13%0.68g

0.36 gvs0.68 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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10.2%0.16g

Omega 3

16.3%0.26g

0.16 gvs0.26 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.64%0.45g

Omega 6

7.4%1.26g

0.45 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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93%121g

Carbohydrate

90%118g

121 gvs118 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

97%70.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs70.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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]

NA gvs31 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%31.6g

NA gvs31.6 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%5.2g

NA gvs5.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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67%25.5g

Fiber

158%60g

25.5 gvs60 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19%10.6g

Protein

35%19.6g

10.6 gvs19.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Valencia Orangesvs Eggplant

13.6%122μg

Vitamin A

2.22%20μg

RAE, retinol activity equivalents

122 μgvs20 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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74%0.89mg

Vitamin B1

65%0.78mg

Thiamine

0.89 mgvs0.78 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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31.4%0.41mg

Vitamin B2

57%0.74mg

Riboflavin

0.41 mgvs0.74 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.5%2.8mg

Vitamin B3

81%13mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs13 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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51%2.55mg

Vitamin B5

112%5.62mg

Pantothenic acid

2.55 mgvs5.62 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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49.5%0.64mg

Vitamin B6

129%1.68mg

Pyridoxine

0.64 mgvs1.68 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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99%398μg

Vitamin B9

110%440μg

Folates and Folic Acid

398 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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550%495mg

Vitamin C

49%44mg

Ascorbic acid

495 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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Vitamin E

40%6mg

Tocopherols and Tocotrienols

NA mgvs6 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

58.3%70μg

Phytomenadione or phylloquinone

NA μgvs70 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Valencia Orangesvs Eggplant

41%408mg

Calcium

18%180mg

408 mgvs180 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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42%0.38mg

Copper

180%1.62mg

0.38 mgvs1.62 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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11.5%0.92mg

Iron

57.5%4.6mg

0.92 mgvs4.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24.3%102mg

Magnesium

66.7%280mg

102 mgvs280 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10.2%0.23mg

Manganese

202%4.64mg

0.23 mgvs4.64 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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24.8%173mg

Phosphorus

68.6%480mg

173 mgvs480 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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53.7%1827mg

Potassium

135%4580mg

1827 mgvs4580 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

11%6μg

NA μgvs6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

2.67%40mg

0 mgvs40 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.57%0.61mg

Zinc

29%3.2mg

0.61 mgvs3.2 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24%881g

Water

50%1846g

881 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 Valencia Oranges vs Eggplant:

Raw Valencia Oranges have 6.1 times more Vitamin A and 11.2 times more Vitamin C than Raw Eggplant.
While Raw Eggplant contains 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 Raw Valencia Oranges and Raw Eggplant have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
Both Raw Valencia Oranges as well as Raw Eggplant have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Eggplant:

Raw Valencia Oranges have 2.3 times more Calcium than Raw Eggplant.
While Raw Eggplant contains 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.

Comparison of macro-nutrients per 500 calories:

Raw Eggplant contains 1.6 times more Omega 3, 2.8 times more Omega 6, 2.4 times more Fiber and 1.8 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Eggplant have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Valencia Oranges as well as Raw Eggplant have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Valencia OrangesVS Navel OrangesEggplantVS Navel OrangesValencia OrangesVS Boiled EggplantEggplantVS Boiled Eggplant

Compare Foods

Comparing Nutrients in 500 calories Valencia OrangesVS Eggplant

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: