Comparing Nutrients in 5 ounces Boiled Escarole VS Eggplant

Macros Ratio

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

Macro Nutrients

	Boiled Escarole	Eggplant	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	1.22% 35.4kcal	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	0.19% 0.06g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.098g	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	3.35% 4.35g	6.4% 8.33g	130g per day for Men 19-50 years
Sugars	0.45% 0.33g	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	10.4% 3.97g	11% 4.25g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

Nutrient Comparison: Boiled Escarole VS Eggplant per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Escarole 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 Escarole vs Eggplant:

• 5 ounces of Boiled Escarole have 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 Eggplant.
• While 5 oz of Raw Eggplant contain 2.1 times more Vitamin B3 and 5.3 times more Vitamin B6 than Boiled and Drained Escarole without Salt.
• 5 ounces of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• 5 ounces of Eggplant have insufficient amounts of Vitamin A
• Both Boiled and Drained Escarole without Salt as well as Raw Eggplant have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Escarole vs Eggplant:

• 5 ounces of Boiled Escarole have 5.1 times more Calcium, 3.1 times more Iron, 1.7 times more Manganese and 4.3 times more Zinc than Eggplant.
• Both Boiled Escarole and Eggplant 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 Boiled and Drained Escarole without Salt as well as Raw Eggplant lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

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