Comparing Nutrients in 500 calories Boiled Eggplant VS Boiled Broccoli

Weight per 500 calories

• Boiled Eggplant: 1429g
• Boiled Broccoli: 1429g

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

Discover which food has more nutrients per 500 calories - Boiled Eggplant or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Eggplant	8%	5%	87%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Eggplant	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	6.55% 1.1g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	79% 103g	130g per day for Men 19-50 years
Sugars	63% 45.7g	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	94% 35.7g	124% 47g	38g per day for Men 19-50 years
Protein	21% 12g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Eggplant	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	3.17% 28.6μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.57mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	220% 2.86mg	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	50% 200μg	386% 1543μg	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	20.6% 18.6mg	1030% 927mg	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	39% 5.86mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.5% 41.4μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Eggplant	Boiled Broccoli	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	44.6% 3.57mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	37.4% 157mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	120% 2.77mg	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	30.6% 214mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	51.7% 1757mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	34.6% 1281g	34.5% 1275g	3700g per day for Men 19-50 years

Boiled Eggplant VS Boiled Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Eggplant or Boiled Broccoli?

Lets compare vitamin content per 500 calories of Boiled Eggplant vs Boiled Broccoli:

• 500 calories of Boiled Eggplant have 1.2 times more Vitamin B1 than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 38.5 times more Vitamin A, 6.2 times more Vitamin B2, 8.2 times more Vitamin B5, 2.3 times more Vitamin B6, 7.7 times more Vitamin B9, 49.9 times more Vitamin C, 3.5 times more Vitamin E and 48.7 times more Vitamin K than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Boiled Broccoli provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Boiled Eggplant have insufficient amounts of Vitamin A
• Both Boiled and Drained Eggplant as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Eggplant vs Boiled Broccoli:

• 500 kcal of Boiled and Drained Broccoli contain 6.7 times more Calcium, 2.7 times more Iron, 1.9 times more Magnesium, 1.7 times more Manganese, 4.5 times more Phosphorus, 2.4 times more Potassium, 16 times more Selenium, 41 times more Sodium and 3.8 times more Zinc than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Boiled Broccoli contain similar levels of Copper and Water per 500 calories.
• 500 calories of Boiled Eggplant lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Eggplant have 1.2 times more Carbohydrate and 2.3 times more Sugars than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 7.9 times more Omega 3, 1.3 times more Fiber and 2.9 times more Protein than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Boiled Broccoli offer comparable quantities of Energy per 500 calories.
• Both Boiled and Drained Eggplant as well as Boiled and Drained Broccoli provide inadequate amounts of Omega 6 in 500 calories.