Comparing Nutrients in 5 ounces Eggplant VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Eggplant	13%	6%	81%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Eggplant	Boiled Escarole	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.58% 0.098g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.4% 8.33g	3.35% 4.35g	130g per day for Men 19-50 years
Sugars	6.9% 5g	0.45% 0.33g	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	3% 2.2g	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	% 2.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.37g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Eggplant	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	2.76% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.97% 0.4mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	1.74% 0.023mg	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	7.8% 31μg	27.6% 111μg	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	3.46% 3.1mg	5.2% 4.68mg	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	2.83% 0.43mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	250% 300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eggplant	Boiled Escarole	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.11mg	13.7% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.24% 9.5μg	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	4.08% 0.33mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	23.7% 0.55mg	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	4.86% 34mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	9.55% 325mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	3.54% 131g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Eggplant VS Boiled Escarole per 5 oz

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

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

• 5 ounces of Eggplant have 2.1 times more Vitamin B3 and 5.3 times more Vitamin B6 than Boiled Escarole.
• While 5 oz of Boiled and Drained Escarole without Salt contain 94 times more Vitamin A, 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 2.9 times more Vitamin B5, 3.5 times more Vitamin B9, 1.5 times more Vitamin C, 1.3 times more Vitamin E and 60.5 times more Vitamin K than Raw Eggplant.
• 5 ounces of Eggplant have insufficient amounts of Vitamin A
• 5 ounces of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Raw Eggplant as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Eggplant vs Boiled Escarole:

• 5 oz of Boiled and Drained Escarole without Salt contain 5.1 times more Calcium, 3.1 times more Iron, 1.7 times more Manganese and 4.3 times more Zinc than Raw Eggplant.
• Both Eggplant and Boiled Escarole contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Eggplant lack sufficient amounts of Calcium and Zinc
• Both Raw Eggplant as well as Boiled and Drained Escarole without Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Eggplant have 1.9 times more Carbohydrate and 15.3 times more Sugars than Boiled Escarole.
• Both Eggplant and Boiled Escarole offer comparable quantities of Fiber per five ounces.
• 5 ounces of Eggplant provide inadequate amounts of Protein
• Both Raw Eggplant as well as Boiled and Drained Escarole without Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.