Comparing Nutrients in 5 ounces Florida Oranges VS Boiled Eggplant

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Eggplant	8%	5%	87%

Macro Nutrients

	Florida Oranges	Boiled Eggplant	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	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	12.6% 16.4g	9.5% 12.4g	130g per day for Men 19-50 years
Sugars	18% 13g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Eggplant	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.98% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	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	6.02% 24μg	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	71% 63.8mg	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	1.7% 0.26mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Eggplant	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	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	1.6% 0.13mg	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	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	2.43% 17mg	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Eggplant per 5 oz

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

• 5 ounces of Florida Oranges have 1.3 times more Vitamin B1, 2 times more Vitamin B2, 3.3 times more Vitamin B5, 1.2 times more Vitamin B9 and 34.6 times more Vitamin C than Boiled Eggplant.
• While 5 oz of Boiled and Drained Eggplant contain 1.5 times more Vitamin B3, 1.7 times more Vitamin B6, 2.3 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Boiled Eggplant have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin C
• Both Raw Florida Oranges as well as Boiled and Drained Eggplant have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Boiled Eggplant:

• 5 ounces of Florida Oranges have 7.2 times more Calcium and 1.4 times more Potassium than Boiled Eggplant.
• While 5 oz of Boiled and Drained Eggplant contain 1.5 times more Copper, 2.8 times more Iron and 4.7 times more Manganese than Raw Florida Oranges.
• Both Florida Oranges and Boiled Eggplant contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• 5 ounces of Boiled Eggplant lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Boiled and Drained Eggplant lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 1.3 times more Carbohydrate and 2.9 times more Sugars than Boiled Eggplant.
• Both Florida Oranges and Boiled Eggplant offer comparable quantities of Fiber per five ounces.
• Both Raw Florida Oranges as well as Boiled and Drained Eggplant provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.