Comparing Nutrients in 1 pound Endive VS Boiled Eggplant

Macros Ratio

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

Macro Nutrients

	Endive	Boiled Eggplant	Recommended Dietary Allowance
Energy	2.66% 77kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.1% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15g	30.5% 39.6g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	20% 14.5g	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	37% 14g	30% 11.3g	38g per day for Men 19-50 years
Protein	10% 5.67g	6.72% 3.76g	56g per day for Men 19-50 years

Vitamins

	Endive	Boiled Eggplant	Recommended Dietary Allowance
Vitamin A	54.4% 490μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.6% 4.1mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	30% 0.39mg	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	161% 644μg	16% 63.5μg	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	32.8% 29.5mg	6.55% 5.9mg	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	13.3% 2mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	873% 1048μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	Boiled Eggplant	Recommended Dietary Allowance
Calcium	23.6% 236mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	29.7% 0.27mg	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	47% 3.76mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	22.3% 0.51mg	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	18% 127mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	6.65% 100mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11.5% 425g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Endive VS Boiled Eggplant per 1 lb

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

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

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

Comparing minerals per 1 pound for Endive vs Boiled Eggplant:

• 1 pound of Endive has 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 Eggplant.
• Both Endive and Boiled Eggplant contain similar levels of Water per one pound.
• 1 pound of Boiled Eggplant lack sufficient amounts of Calcium and Zinc
• Both Raw Endive as well as Boiled and Drained Eggplant lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Endive has 1.2 times more Fiber and 1.5 times more Protein than Boiled Eggplant.
• While 1 lb of Boiled and Drained Eggplant contains 2.6 times more Carbohydrate and 12.8 times more Sugars than Raw Endive.
• 1 pound of Boiled Eggplant provide inadequate amounts of Protein
• Both Raw Endive as well as Boiled and Drained Eggplant provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.