Comparing Nutrients in 1 pound Boiled Eggplant VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Eggplant	8%	5%	87%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Boiled Eggplant	Dandelion Greens	Recommended Dietary Allowance
Energy	5.47% 159kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.35g	6.96% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.6g	32% 41.7g	130g per day for Men 19-50 years
Sugars	20% 14.5g	4.44% 3.22g	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	30% 11.3g	41.8% 16g	38g per day for Men 19-50 years
Protein	6.72% 3.76g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Eggplant	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	256% 2304μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	23% 3.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	87.6% 1.14mg	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	16% 63.5μg	30.6% 122μg	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	6.55% 5.9mg	176% 159mg	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	12.4% 1.86mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	2942% 3531μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Eggplant	Dandelion Greens	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	85% 848mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	86% 0.78mg	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	14% 1.13mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	67.4% 1.55mg	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	9.7% 68mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	53% 1801mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	23% 345mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11% 407g	10.5% 388g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Eggplant VS Dandelion Greens per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Eggplant vs Dandelion Greens:

• 1 lb of Raw Dandelion Greens contains 254 times more Vitamin A, 2.5 times more Vitamin B1, 13 times more Vitamin B2, 1.3 times more Vitamin B3, 2.9 times more Vitamin B6, 1.9 times more Vitamin B9, 26.9 times more Vitamin C, 8.4 times more Vitamin E and 268.4 times more Vitamin K than Boiled and Drained Eggplant.
• 1 pound of Boiled Eggplant have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Boiled and Drained Eggplant as well as Raw Dandelion Greens have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Eggplant vs Dandelion Greens:

• 1 lb of Raw Dandelion Greens contains 31.2 times more Calcium, 2.9 times more Copper, 12.4 times more Iron, 3.3 times more Magnesium, 3 times more Manganese, 4.4 times more Phosphorus, 3.2 times more Potassium, 76 times more Sodium and 3.4 times more Zinc than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Dandelion Greens contain similar levels of Water per one pound.
• 1 pound of Boiled Eggplant lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Eggplant as well as Raw Dandelion Greens lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Eggplant has 4.5 times more Sugars than Dandelion Greens.
• While 1 lb of Raw Dandelion Greens contains 2.9 times more Omega 3, 1.4 times more Fiber and 3.3 times more Protein than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Dandelion Greens offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Eggplant provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Eggplant as well as Raw Dandelion Greens provide inadequate amounts of Energy and Omega 6 in one pound.