Comparing Nutrients in 1 pound Boiled Eggplant VS Endive

Macros Ratio

	Protein	Fat	Carbs
Boiled Eggplant	8%	5%	87%
Endive	25%	9%	66%

Macro Nutrients

	Boiled Eggplant	Endive	Recommended Dietary Allowance
Energy	5.47% 159kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.35g	2% 0.34g	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	11.7% 15g	130g per day for Men 19-50 years
Sugars	20% 14.5g	1.56% 1.13g	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	37% 14g	38g per day for Men 19-50 years
Protein	6.72% 3.76g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Boiled Eggplant	Endive	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	54.4% 490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	81.6% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	6.98% 0.091mg	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	161% 644μg	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	32.8% 29.5mg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	873% 1048μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Eggplant	Endive	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	50% 0.45mg	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	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	83% 1.9mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	6.65% 100mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	11% 407g	11.5% 425g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Eggplant VS Endive per 1 lb

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

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

• 1 pound of Boiled Eggplant has 1.5 times more Vitamin B3 and 4.3 times more Vitamin B6 than Endive.
• While 1 lb of Raw Endive contains 54 times more Vitamin A, 3.8 times more Vitamin B2, 12 times more Vitamin B5, 10.1 times more Vitamin B9, 5 times more Vitamin C and 79.7 times more Vitamin K than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Endive provide similar amounts of Vitamin B1 and Vitamin E per one pound.
• 1 pound of Boiled Eggplant have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin C
• 1 pound of Endive have insufficient amounts of Vitamin B6
• Both Boiled and Drained Eggplant as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Eggplant vs Endive:

• 1 lb of Raw Endive contains 8.7 times more Calcium, 1.7 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 3.7 times more Manganese, 1.9 times more Phosphorus, 2.6 times more Potassium and 6.6 times more Zinc than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Endive 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 Endive lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Eggplant has 2.6 times more Carbohydrate and 12.8 times more Sugars than Endive.
• While 1 lb of Raw Endive contains 1.5 times more Protein than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Endive offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Eggplant provide inadequate amounts of Protein
• Both Boiled and Drained Eggplant as well as Raw Endive provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.