Comparing Nutrients in 300 calories Boiled Eggplant with Salt VS Boiled Dandelion Greens with Salt

Weight per 300 calories

• Boiled Eggplant with Salt: 909g
• Boiled Dandelion Greens with Salt: 909g

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

Discover which food has more nutrients per 300 calories - Boiled Eggplant with Salt or Boiled Dandelion Greens with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Eggplant with Salt	9%	5%	86%
Boiled Dandelion Greens with Salt	21%	14%	65%

Macro Nutrients

	Boiled Eggplant with Salt	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	5.62% 5.45g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	8.52% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	4.17% 0.71g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	44.8% 58g	130g per day for Men 19-50 years
Sugars	40% 29g	20.3% 14.7g	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	60% 22.7g	69.4% 26.4g	38g per day for Men 19-50 years
Protein	13.5% 7.55g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Eggplant with Salt	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Vitamin A	2.02% 18μg	734% 6609μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.6% 0.69mg	98% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	29.2% 4.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	112% 1.45mg	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	32% 127μg	29.5% 118μg	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	13% 12mg	182% 164mg	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	25% 3.73mg	36.4% 5.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.4μg	2719% 3263μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Eggplant with Salt	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Calcium	5.45% 54.5mg	127% 1273mg	1000mg per day for Men 19-50 years
Copper	59.6% 0.54mg	116% 1.05mg	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	28.4% 2.27mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	91% 2.1mg	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	19.5% 136mg	54.5% 382mg	700mg per day for Men 19-50 years
Potassium	33% 1118mg	62% 2109mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.96% 2.73μg	55μg per day for Men 19-50 years
Sodium	145% 2173mg	170% 2545mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	22% 815g	22% 816g	3700g per day for Men 19-50 years

Boiled Eggplant With Salt VS Boiled Dandelion Greens With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Eggplant with Salt or Boiled Dandelion Greens with Salt?

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

• 300 calories of Boiled Eggplant with Salt have 1.3 times more Vitamin B5 than Boiled Dandelion Greens with Salt.
• While 300 kcal of Boiled and Drained Dandelion Greens with Salt contain 363.5 times more Vitamin A, 1.7 times more Vitamin B1, 8.8 times more Vitamin B2, 1.9 times more Vitamin B6, 13.8 times more Vitamin C, 1.5 times more Vitamin E and 123.8 times more Vitamin K than Boiled and Drained Eggplant with Salt.
• Both Boiled Eggplant with Salt and Boiled Dandelion Greens with Salt provide similar amounts of Vitamin B3 and Vitamin B9 per 300 calories.
• 300 calories of Boiled Eggplant with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Eggplant with Salt as well as Boiled and Drained Dandelion Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Boiled and Drained Dandelion Greens with Salt contain 23.3 times more Calcium, 1.9 times more Copper, 7.2 times more Iron, 2.2 times more Magnesium, 2 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium and 2.3 times more Zinc than Boiled and Drained Eggplant with Salt.
• Both Boiled Eggplant with Salt and Boiled Dandelion Greens with Salt contain similar levels of Sodium and Water per 300 calories.
• 300 calories of Boiled Eggplant with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Eggplant with Salt as well as Boiled and Drained Dandelion Greens with Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Eggplant with Salt have 1.3 times more Carbohydrate and 2 times more Sugars than Boiled Dandelion Greens with Salt.
• While 300 kcal of Boiled and Drained Dandelion Greens with Salt contain 2.4 times more Protein than Boiled and Drained Eggplant with Salt.
• Both Boiled Eggplant with Salt and Boiled Dandelion Greens with Salt offer comparable quantities of Energy and Fiber per 300 calories.