Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Boiled Eggplant

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Eggplant	8%	5%	87%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Eggplant	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	9.5% 12.4g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	6.26% 4.54g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	7.1% 4g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Eggplant	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	8.98% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	9.38% 0.12mg	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	23.7% 95μg	4.96% 20μg	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	89% 80mg	2.05% 1.84mg	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	11.5% 1.73mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Eggplant	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	9.3% 0.084mg	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	14.4% 1.15mg	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	6.96% 0.16mg	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	10% 71mg	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Boiled Eggplant per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Boiled Eggplant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Boiled Eggplant:

• 5 ounces of Frozen Chopped Broccoli have 26 times more Vitamin A, 4.8 times more Vitamin B2, 3.7 times more Vitamin B5, 1.5 times more Vitamin B6, 4.8 times more Vitamin B9, 43.4 times more Vitamin C, 3 times more Vitamin E and 28 times more Vitamin K than Boiled Eggplant.
• While 5 oz of Boiled and Drained Eggplant contain 1.4 times more Vitamin B1 and 1.3 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Boiled Eggplant have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Eggplant have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Boiled Eggplant:

• 5 ounces of Frozen Chopped Broccoli have 9.3 times more Calcium, 3.2 times more Iron, 1.6 times more Magnesium, 2.6 times more Manganese, 3.3 times more Phosphorus, 1.7 times more Potassium, 28 times more Selenium and 4 times more Zinc than Boiled Eggplant.
• While 5 oz of Boiled and Drained Eggplant contain 1.6 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Eggplant contain similar levels of Water per five ounces.
• 5 ounces of Boiled Eggplant lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 7 times more Omega 3 and 3.4 times more Protein than Boiled Eggplant.
• While 5 oz of Boiled and Drained Eggplant contain 1.8 times more Carbohydrate and 2.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Eggplant offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Eggplant provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Eggplant provide inadequate amounts of Energy and Omega 6 in five ounces.