Comparing Nutrients in 7 ounces Boiled Eggplant with Salt VS Boiled Dandelion Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Eggplant with Salt	9%	5%	86%
Boiled Dandelion Greens with Salt	21%	14%	65%

Macro Nutrients

	Boiled Eggplant with Salt	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	NA	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.4% 16g	9.77% 12.7g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	4.43% 3.2g	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	13% 4.96g	15% 5.75g	38g per day for Men 19-50 years
Protein	2.94% 1.65g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Boiled Eggplant with Salt	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	160% 1443μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	24.4% 0.32mg	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	6.95% 27.8μg	6.45% 25.8μg	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	2.87% 2.58mg	39.7% 35.7mg	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	5.42% 0.81mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	594% 712μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Eggplant with Salt	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	25.4% 0.23mg	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	6.2% 0.5mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	9.75% 0.22mg	20% 0.46mg	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	4.25% 29.8mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	31.6% 474mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Eggplant with Salt VS Boiled Dandelion Greens with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Eggplant with Salt versus 7 oz of Boiled Dandelion Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Eggplant with Salt vs Boiled Dandelion Greens with Salt:

• 7 oz of Boiled and Drained Dandelion Greens with Salt contain 363.5 times more Vitamin A, 1.7 times more Vitamin B1, 8.8 times more Vitamin B2, 1.9 times more Vitamin B6, 13.8 times more Vitamin C, 1.5 times more Vitamin E and 123.8 times more Vitamin K than Boiled and Drained Eggplant with Salt.
• Both Boiled Eggplant with Salt and Boiled Dandelion Greens with Salt provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Boiled Eggplant with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Boiled and Drained Eggplant with Salt as well as Boiled and Drained Dandelion Greens with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Eggplant with Salt vs Boiled Dandelion Greens with Salt:

• 7 oz of Boiled and Drained Dandelion Greens with Salt contain 23.3 times more Calcium, 1.9 times more Copper, 7.2 times more Iron, 2.2 times more Magnesium, 2 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium and 2.3 times more Zinc than Boiled and Drained Eggplant with Salt.
• Both Boiled Eggplant with Salt and Boiled Dandelion Greens with Salt contain similar levels of Sodium and Water per seven ounces.
• 7 ounces of Boiled Eggplant with Salt lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Eggplant with Salt as well as Boiled and Drained Dandelion Greens with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Eggplant with Salt have 1.3 times more Carbohydrate and 2 times more Sugars than Boiled Dandelion Greens with Salt.
• While 7 oz of Boiled and Drained Dandelion Greens with Salt contain 2.4 times more Protein than Boiled and Drained Eggplant with Salt.
• Both Boiled Eggplant with Salt and Boiled Dandelion Greens with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Eggplant with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Eggplant with Salt as well as Boiled and Drained Dandelion Greens with Salt provide inadequate amounts of Energy in seven ounces.