Comparing Nutrients in 1 pound Boiled Eggplant VS Garlic

Macros Ratio

	Protein	Fat	Carbs
Boiled Eggplant	8%	5%	87%
Garlic	16%	3%	81%

Macro Nutrients

	Boiled Eggplant	Garlic	Recommended Dietary Allowance
Energy	5.47% 159kcal	23.3% 676kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.35g	6.1% 1.04g	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	115% 150g	130g per day for Men 19-50 years
Sugars	20% 14.5g	6.26% 4.54g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	6.72% 3.76g	51.5% 29g	56g per day for Men 19-50 years

Vitamins

	Boiled Eggplant	Garlic	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	431% 5.6mg	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	3.4% 13.6μg	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	157% 142mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Eggplant	Garlic	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	82% 821mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	151% 1.36mg	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	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	330% 7.6mg	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	99% 694mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	53.5% 1819mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	117% 64.4μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	11% 407g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Eggplant VS Garlic per 1 lb

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

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

• 1 pound of Boiled Eggplant has 4.7 times more Vitamin B9, 5.1 times more Vitamin E and 1.7 times more Vitamin K than Garlic.
• While 1 lb of Raw Garlic contains 2.6 times more Vitamin B1, 5.5 times more Vitamin B2, 7.9 times more Vitamin B5, 14.4 times more Vitamin B6 and 24 times more Vitamin C than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Garlic provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Eggplant have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin C
• 1 pound of Garlic have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• Both Boiled and Drained Eggplant as well as Raw Garlic have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Eggplant vs Garlic:

• 1 pound of Boiled Eggplant has 1.5 times more Water than Garlic.
• While 1 lb of Raw Garlic contains 30.2 times more Calcium, 5.1 times more Copper, 6.8 times more Iron, 2.3 times more Magnesium, 14.8 times more Manganese, 10.2 times more Phosphorus, 3.3 times more Potassium, 142 times more Selenium and 9.7 times more Zinc than Boiled and Drained Eggplant.
• 1 pound of Boiled Eggplant lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Eggplant has 3.2 times more Sugars than Garlic.
• While 1 lb of Raw Garlic contains 4.3 times more Energy, 3.8 times more Carbohydrate and 7.7 times more Protein than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Garlic offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Eggplant provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Eggplant as well as Raw Garlic provide inadequate amounts of Omega 3 and Omega 6 in one pound.