Comparing Nutrients in 7 ounces Boiled Eggplant VS Eggplant

Macros Ratio

	Protein	Fat	Carbs
Boiled Eggplant	8%	5%	87%
Eggplant	13%	6%	81%

Macro Nutrients

	Boiled Eggplant	Eggplant	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	0.74% 0.13g	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	8.98% 11.7g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	9.66% 7g	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	4.2% 3.06g	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	% 3.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.52g	g per day for Men 19-50 years
Fiber	13% 4.96g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.94% 1.65g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Eggplant	Eggplant	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	13% 0.17mg	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	11% 43.7μg	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	4.85% 4.37mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Eggplant	Eggplant	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	18% 0.16mg	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	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.6% 27.8mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	13.4% 454mg	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	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Eggplant VS Eggplant per 7 oz

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

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

• 7 ounces of Boiled Eggplant have 1.9 times more Vitamin B1 and 1.4 times more Vitamin E than Eggplant.
• While 7 oz of Raw Eggplant contain 1.9 times more Vitamin B2, 3.7 times more Vitamin B5, 1.6 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Eggplant provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin K per seven ounces.
• 7 ounces of Boiled Eggplant have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin C
• Both Boiled and Drained Eggplant as well as Raw Eggplant have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Eggplant vs Eggplant:

• 7 oz of Raw Eggplant contain 1.4 times more Copper, 1.3 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus and 1.9 times more Potassium than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Eggplant contain similar levels of Iron and Water per seven ounces.
• Both Boiled and Drained Eggplant as well as Raw Eggplant lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Eggplant have 1.5 times more Carbohydrate than Eggplant.
• Both Boiled Eggplant and Eggplant offer comparable quantities of Sugars and Fiber per seven ounces.
• Both Boiled and Drained Eggplant as well as Raw Eggplant provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.