Comparing Nutrients in 7 ounces Boiled Eggplant VS Peeled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Boiled Eggplant	8%	5%	87%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Boiled Eggplant	Peeled Cucumber	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	3.78% 2.74g	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	2.05% 1.5g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13% 4.96g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	2.94% 1.65g	2.1% 1.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Eggplant	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	0.46% 0.073mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	7.8% 0.1mg	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	6.95% 27.8μg	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	7.06% 6.35mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Eggplant	Peeled Cucumber	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.064% 2.58μg	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	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	9.75% 0.22mg	6.3% 0.14mg	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	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.8% 178g	5.2% 192g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Eggplant VS Peeled Cucumber per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Eggplant vs Peeled Cucumber:

• 7 ounces of Boiled Eggplant have 2.5 times more Vitamin B1, 16.2 times more Vitamin B3, 1.7 times more Vitamin B6 and 13.7 times more Vitamin E than Peeled Cucumber.
• While 7 oz of Raw Peeled Cucumber contain 3.2 times more Vitamin B5, 2.5 times more Vitamin C and 2.5 times more Vitamin K than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Peeled Cucumber provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled Eggplant have insufficient amounts of Vitamin B5 and Vitamin C
• 7 ounces of Peeled Cucumber have insufficient amounts of Vitamin B3 and Vitamin E
• Both Boiled and Drained Eggplant as well as Raw Peeled Cucumber have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Eggplant vs Peeled Cucumber:

• 7 ounces of Boiled Eggplant have 1.5 times more Manganese than Peeled Cucumber.
• While 7 oz of Raw Peeled Cucumber contain 1.4 times more Phosphorus than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Peeled Cucumber contain similar levels of Copper, Iron, Magnesium, Potassium and Water per seven ounces.
• Both Boiled and Drained Eggplant as well as Raw Peeled Cucumber lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Eggplant have 4 times more Carbohydrate, 2.3 times more Sugars and 3.6 times more Fiber than Peeled Cucumber.
• 7 ounces of Peeled Cucumber provide inadequate amounts of Carbohydrate and Fiber
• Both Boiled and Drained Eggplant as well as Raw Peeled Cucumber provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.