Comparing Nutrients in 300 calories Eggplant VS Boiled Broccoli

Weight per 300 calories

• Eggplant: 1200g
• Boiled Broccoli: 857g

Boiled and Drained Broccoli has 1.4 times more energy per unit of mass than Raw Eggplant, which is low in comparison to other foods. Eggplant having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Eggplant	13%	6%	81%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Eggplant	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	9.75% 0.16g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	4.45% 0.76g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	58.4% 42.4g	16.4% 12g	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	25.5% 18.5g	8.75% 6.34g	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	% 19g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 3.12g	% 0.69g	g per day for Men 19-50 years
Fiber	95% 36g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	21% 11.8g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Eggplant	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.7% 7.8mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.4% 3.37mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.5% 1mg	132% 1.7mg	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	66% 264μg	231% 926μg	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	29.3% 26.4mg	618% 556mg	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	24% 3.6mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eggplant	Boiled Broccoli	Recommended Dietary Allowance
Calcium	11% 108mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	34.5% 2.76mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	72.3% 1.66mg	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	41% 288mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	81% 2748mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	30% 1108g	20.7% 765g	3700g per day for Men 19-50 years

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

• Raw Eggplant has 1.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 55 times more Vitamin A, 2.4 times more Vitamin B2, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 3.5 times more Vitamin B9, 21.1 times more Vitamin C, 3.5 times more Vitamin E and 28.8 times more Vitamin K than Raw Eggplant.
• Both Raw Eggplant and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Eggplant as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Eggplant vs Boiled Broccoli:

• Raw Eggplant has 1.9 times more Copper, 1.7 times more Manganese and 1.4 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.2 times more Calcium, 2.1 times more Iron, 2 times more Phosphorus, 3.8 times more Selenium, 14.6 times more Sodium and 2 times more Zinc than Raw Eggplant.
• Both Raw Eggplant and Boiled and Drained Broccoli have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Eggplant has 1.7 times more Omega 6, 3.6 times more Sugars, 2.9 times more Fructose and 1.3 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Fat, 6.5 times more Omega 3 and 1.7 times more Protein than Raw Eggplant.
• Both Raw Eggplant and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Eggplant as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.