Comparing Nutrients in 500 calories Boiled Eggplant VS Eggplant

Weight per 500 calories

• Boiled Eggplant: 1429g
• Eggplant: 2000g

Boiled Eggplant has 1.4 times more energy per 100g than Eggplant. It has low energy density when compared to other foods. Raw Eggplant having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Eggplant	8%	5%	87%
Eggplant	13%	6%	81%

Macro Nutrients

	Boiled Eggplant	Eggplant	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	6.55% 1.1g	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	90% 118g	130g per day for Men 19-50 years
Sugars	63% 45.7g	97% 70.6g	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	42.5% 31g	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	% 31.6g	g per day for Men 19-50 years
Sucrose	NA	% 5.2g	g per day for Men 19-50 years
Fiber	94% 35.7g	158% 60g	38g per day for Men 19-50 years
Protein	21% 12g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Eggplant	Eggplant	Recommended Dietary Allowance
Vitamin A	3.17% 28.6μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.57mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	112% 5.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	129% 1.68mg	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	110% 440μg	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	49% 44mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.5% 41.4μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Eggplant	Eggplant	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	180% 1.62mg	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	44.6% 3.57mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	37.4% 157mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	202% 4.64mg	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	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	51.7% 1757mg	135% 4580mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	34.6% 1281g	50% 1846g	3700g per day for Men 19-50 years

Boiled Eggplant VS Eggplant Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Eggplant have 1.4 times more Vitamin B1 than Eggplant.
• While 500 kcal of Raw Eggplant contain 2.6 times more Vitamin B2, 1.5 times more Vitamin B3, 5.2 times more Vitamin B5, 1.4 times more Vitamin B6, 2.2 times more Vitamin B9, 2.4 times more Vitamin C and 1.7 times more Vitamin K than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Eggplant provide similar amounts of Vitamin E per 500 calories.
• Both Boiled and Drained Eggplant as well as Raw Eggplant have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Eggplant vs Eggplant:

• 500 kcal of Raw Eggplant contain 2.1 times more Calcium, 1.9 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 2.9 times more Manganese, 2.2 times more Phosphorus, 2.6 times more Potassium, 4.2 times more Selenium, 1.9 times more Zinc and 1.4 times more Water than Boiled and Drained Eggplant.
• 500 calories of Boiled Eggplant lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Eggplant contain 1.5 times more Sugars, 1.7 times more Fiber and 1.7 times more Protein than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Eggplant offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• Both Boiled and Drained Eggplant as well as Raw Eggplant provide inadequate amounts of Omega 6 in 500 calories.