Comparing Nutrients in 300 calories Boiled Dandelion Greens VS Boiled Eggplant

Weight per 300 calories

• Boiled Dandelion Greens: 909g
• Boiled Eggplant: 857g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Dandelion Greens or Boiled Eggplant?

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens	21%	14%	65%
Boiled Eggplant	8%	5%	87%

Macro Nutrients

	Boiled Dandelion Greens	Boiled Eggplant	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.62% 5.45g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	4.15% 1.33g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	8.04% 0.13g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	3.93% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.8% 58g	57.6% 75g	130g per day for Men 19-50 years
Sugars	6.27% 4.55g	38% 27.4g	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	69.4% 26.4g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	32.5% 18g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Boiled Eggplant	Recommended Dietary Allowance
Vitamin A	345% 3109μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.2mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.2% 4.67mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	56.7% 0.74mg	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	29.5% 118μg	30% 120μg	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	182% 164mg	12.4% 11mg	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	148% 22mg	23.4% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4177% 5013μg	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Boiled Eggplant	Recommended Dietary Allowance
Calcium	127% 1273mg	5.14% 51.4mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	56% 0.51mg	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	205% 16.4mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	42% 0.97mg	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	54.5% 382mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	62% 2109mg	31% 1054mg	3400mg per day for Men 19-50 years
Selenium	4.96% 2.73μg	1.56% 0.86μg	55μg per day for Men 19-50 years
Sodium	26.7% 400mg	0.57% 8.57mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	9.35% 1.03mg	11mg per day for Men 19-50 years
Water	22% 816g	20.8% 769g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Dandelion Greens vs Boiled Eggplant:

• Boiled and Drained Dandelion Greens have 181.4 times more Vitamin A, 1.8 times more Vitamin B1, 9.3 times more Vitamin B2, 2 times more Vitamin B6, 14.7 times more Vitamin C, 6.3 times more Vitamin E and 201.7 times more Vitamin K than Boiled and Drained Eggplant.
• Both Boiled and Drained Dandelion Greens and Boiled and Drained Eggplant have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Boiled and Drained Dandelion Greens as well as Boiled and Drained Eggplant have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Dandelion Greens vs Boiled Eggplant:

• Boiled and Drained Dandelion Greens have 24.7 times more Calcium, 2.1 times more Copper, 7.6 times more Iron, 2.3 times more Magnesium, 2.2 times more Manganese, 3 times more Phosphorus, 2 times more Potassium, 3.2 times more Selenium, 46.7 times more Sodium and 2.5 times more Zinc than Boiled and Drained Eggplant.
• Both Boiled and Drained Dandelion Greens and Boiled and Drained Eggplant have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Dandelion Greens have 2.8 times more Fat, 3.5 times more Saturated Fat, 2.7 times more Omega 3, 3 times more Omega 6, 1.2 times more Fiber and 2.6 times more Protein than Boiled and Drained Eggplant.
• While Boiled and Drained Eggplant contains 1.3 times more Carbohydrate and 6 times more Sugars than Boiled and Drained Dandelion Greens.
• Both Boiled and Drained Dandelion Greens and Boiled and Drained Eggplant have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Dandelion Greens as well as Boiled and Drained Eggplant have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.