Comparing Nutrients in 1 kilogram Eggplant VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Eggplant	13%	6%	81%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Eggplant	Boiled Escarole	Recommended Dietary Allowance
Energy	8.62% 250kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.2% 58.8g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	3.17% 2.3g	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	21.2% 15.4g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	79% 30g	73.7% 28g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Eggplant	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	104% 940μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	165% 8.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	12.3% 0.16mg	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	55% 220μg	195% 780μg	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	24.4% 22mg	36.7% 33mg	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	20% 3mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	1766% 2119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eggplant	Boiled Escarole	Recommended Dietary Allowance
Calcium	9% 90mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.68% 67μg	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	28.8% 2.3mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	101% 2.32mg	167% 3.85mg	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	34.3% 240mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	67.4% 2290mg	72% 2450mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	25% 923g	25.5% 943g	3700g per day for Men 19-50 years

Nutrient Comparison: Eggplant VS Boiled Escarole per 1 kg

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

Lets compare vitamin content per 1 kilogram of Eggplant vs Boiled Escarole:

• 1 kilogram of Eggplant has 2.1 times more Vitamin B3 and 5.3 times more Vitamin B6 than Boiled Escarole.
• While 1 kg of Boiled and Drained Escarole without Salt contains 94 times more Vitamin A, 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 2.9 times more Vitamin B5, 3.5 times more Vitamin B9, 1.5 times more Vitamin C, 1.3 times more Vitamin E and 60.5 times more Vitamin K than Raw Eggplant.
• 1 kilogram of Eggplant have insufficient amounts of Vitamin A
• 1 kilogram of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Raw Eggplant as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Eggplant vs Boiled Escarole:

• 1 kg of Boiled and Drained Escarole without Salt contains 5.1 times more Calcium, 3.1 times more Iron, 1.7 times more Manganese and 4.3 times more Zinc than Raw Eggplant.
• Both Eggplant and Boiled Escarole contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Eggplant lack sufficient amounts of Calcium and Zinc
• Both Raw Eggplant as well as Boiled and Drained Escarole without Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Eggplant has 1.9 times more Carbohydrate and 15.3 times more Sugars than Boiled Escarole.
• Both Eggplant and Boiled Escarole offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Eggplant provide inadequate amounts of Protein
• Both Raw Eggplant as well as Boiled and Drained Escarole without Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.