Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Eggplant

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Eggplant	13%	6%	81%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Eggplant	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.7% 0.29g	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	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	22% 16g	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	9.63% 7g	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	% 7.17g	g per day for Men 19-50 years
Sucrose	NA	% 1.18g	g per day for Men 19-50 years
Fiber	36% 13.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	25% 14g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Eggplant	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	29.3% 0.38mg	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	63.5% 254μg	25% 100μg	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	202% 182mg	11% 9.98mg	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	40% 6mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Eggplant	Recommended Dietary Allowance
Calcium	15% 150mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	41% 0.37mg	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	34.6% 2.77mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	45.8% 1.05mg	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	31.8% 222mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	11% 411g	11.3% 419g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Eggplant per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Eggplant:

• 1 pound of Cooked Chopped Frozen Broccoli has 51 times more Vitamin A, 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 1.5 times more Vitamin B6, 2.5 times more Vitamin B9, 18.2 times more Vitamin C, 4.4 times more Vitamin E and 25.2 times more Vitamin K than Eggplant.
• While 1 lb of Raw Eggplant contains 1.4 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Eggplant provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Eggplant have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Raw Eggplant have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Eggplant:

• 1 pound of Cooked Chopped Frozen Broccoli has 3.7 times more Calcium, 2.7 times more Iron, 2 times more Phosphorus and 1.8 times more Zinc than Eggplant.
• While 1 lb of Raw Eggplant contains 2.4 times more Copper and 1.6 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Eggplant contain similar levels of Magnesium, Manganese and Water per one pound.
• 1 pound of Eggplant lack sufficient amounts of Calcium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Raw Eggplant lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 3.2 times more Omega 3 and 3.2 times more Protein than Eggplant.
• While 1 lb of Raw Eggplant contains 2.4 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Eggplant offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Eggplant provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Raw Eggplant provide inadequate amounts of Energy and Omega 6 in one pound.