Comparing Nutrients in 1 pound Endive VS Eggplant

Macros Ratio

	Protein	Fat	Carbs
Endive	25%	9%	66%
Eggplant	13%	6%	81%

Macro Nutrients

	Endive	Eggplant	Recommended Dietary Allowance
Energy	2.66% 77kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	11.7% 15g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	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	37% 14g	36% 13.6g	38g per day for Men 19-50 years
Protein	10% 5.67g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Endive	Eggplant	Recommended Dietary Allowance
Vitamin A	54.4% 490μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.6% 4.1mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	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	161% 644μg	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	32.8% 29.5mg	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	13.3% 2mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	873% 1048μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	Eggplant	Recommended Dietary Allowance
Calcium	23.6% 236mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	47% 3.76mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	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	18% 127mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	6.65% 100mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	11.5% 425g	11.3% 419g	3700g per day for Men 19-50 years

Nutrient Comparison: Endive VS Eggplant per 1 lb

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

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

• 1 pound of Endive has 108 times more Vitamin A, 2.1 times more Vitamin B1, 2 times more Vitamin B2, 3.2 times more Vitamin B5, 6.5 times more Vitamin B9, 3 times more Vitamin C, 1.5 times more Vitamin E and 66 times more Vitamin K than Eggplant.
• While 1 lb of Raw Eggplant contains 1.6 times more Vitamin B3 and 4.2 times more Vitamin B6 than Raw Endive.
• 1 pound of Endive have insufficient amounts of Vitamin B6
• 1 pound of Eggplant have insufficient amounts of Vitamin A
• Both Raw Endive as well as Raw Eggplant have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Endive vs Eggplant:

• 1 pound of Endive has 5.8 times more Calcium, 1.2 times more Copper, 3.6 times more Iron, 1.8 times more Manganese, 1.4 times more Potassium and 4.9 times more Zinc than Eggplant.
• Both Endive and Eggplant contain similar levels of Magnesium, Phosphorus and Water per one pound.
• 1 pound of Eggplant lack sufficient amounts of Calcium and Zinc
• Both Raw Endive as well as Raw Eggplant lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Endive has 1.3 times more Protein than Eggplant.
• While 1 lb of Raw Eggplant contains 1.8 times more Carbohydrate and 14.1 times more Sugars than Raw Endive.
• Both Endive and Eggplant offer comparable quantities of Fiber per one pound.
• 1 pound of Eggplant provide inadequate amounts of Protein
• Both Raw Endive as well as Raw Eggplant provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.