Comparing Nutrients in 5 ounces Boiled Eggplant VS Eggplant

Macros Ratio

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

Macro Nutrients

	Boiled Eggplant	Eggplant	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.5% 12.4g	6.4% 8.33g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	6.9% 5g	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	3% 2.2g	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	% 2.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.37g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	11% 4.25g	38g per day for Men 19-50 years
Protein	2.1% 1.18g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Eggplant	Eggplant	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.98% 0.11mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.13% 0.11mg	7.97% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 0.12mg	9.16% 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	4.96% 20μg	7.8% 31μg	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	2.05% 1.84mg	3.46% 3.1mg	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	3.87% 0.58mg	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.43% 4.1μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Eggplant	Eggplant	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	12.8% 0.11mg	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	4.43% 0.35mg	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	14.3% 0.33mg	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	3.04% 21.3mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	5.13% 174mg	9.55% 325mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Eggplant VS Eggplant per 5 oz

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

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

• 5 ounces of Boiled Eggplant have 1.9 times more Vitamin B1 and 1.4 times more Vitamin E than Eggplant.
• While 5 oz of Raw Eggplant contain 1.9 times more Vitamin B2, 3.7 times more Vitamin B5, 1.6 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Eggplant provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin K per five ounces.
• 5 ounces of Boiled Eggplant have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin C
• Both Boiled and Drained Eggplant as well as Raw Eggplant have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Eggplant vs Eggplant:

• 5 oz of Raw Eggplant contain 1.4 times more Copper, 1.3 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus and 1.9 times more Potassium than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Eggplant contain similar levels of Iron and Water per five ounces.
• Both Boiled and Drained Eggplant as well as Raw Eggplant lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Eggplant have 1.5 times more Carbohydrate than Eggplant.
• Both Boiled Eggplant and Eggplant offer comparable quantities of Sugars and Fiber per five ounces.
• Both Boiled and Drained Eggplant as well as Raw Eggplant provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.