Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Boiled Eggplant

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Eggplant	8%	5%	87%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Eggplant	Recommended Dietary Allowance
Energy	10% 290kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	67% 87.3g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	44% 32g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	65.8% 25g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Eggplant	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	66% 0.86mg	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	235% 940μg	35% 140μg	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	759% 683mg	14.4% 13mg	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	90% 13.5mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Eggplant	Recommended Dietary Allowance
Calcium	41% 410mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	65.6% 0.59mg	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	90% 7.2mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	49% 1.13mg	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	84.3% 590mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24.5% 906g	24.2% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Boiled Eggplant per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Boiled Eggplant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Boiled Eggplant:

• 1 kilogram of Frozen Broccoli Spears has 28.5 times more Vitamin A, 5.7 times more Vitamin B2, 3.2 times more Vitamin B5, 2 times more Vitamin B6, 6.7 times more Vitamin B9, 52.5 times more Vitamin C, 3.3 times more Vitamin E and 35 times more Vitamin K than Boiled Eggplant.
• While 1 kg of Boiled and Drained Eggplant contains 1.3 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Eggplant provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Eggplant have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin C
• Both Frozen Broccoli Spears as well as Boiled and Drained Eggplant have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Boiled Eggplant:

• 1 kilogram of Frozen Broccoli Spears has 6.8 times more Calcium, 2.9 times more Iron, 1.5 times more Magnesium, 2.3 times more Manganese, 3.9 times more Phosphorus, 2 times more Potassium, 19 times more Selenium and 2.8 times more Zinc than Boiled Eggplant.
• While 1 kg of Boiled and Drained Eggplant contains 1.6 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Eggplant contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Eggplant lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 8.3 times more Omega 3 and 3.7 times more Protein than Boiled Eggplant.
• While 1 kg of Boiled and Drained Eggplant contains 1.6 times more Carbohydrate and 2.2 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Eggplant offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Eggplant provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Boiled and Drained Eggplant provide inadequate amounts of Energy and Omega 6 in one kilogram.