Comparing Nutrients in 7 ounces Boiled Eggplant VS Ginger Root

Macros Ratio

	Protein	Fat	Carbs
Boiled Eggplant	8%	5%	87%
Ginger Root	9%	8%	83%

Macro Nutrients

	Boiled Eggplant	Ginger Root	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	1.4% 0.24g	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	27% 35.3g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	4.65% 3.37g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.94% 1.65g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Eggplant	Ginger Root	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	8.06% 0.4mg	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	5.46% 22μg	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	11% 9.92mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Eggplant	Ginger Root	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	50% 0.45mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	9.75% 0.22mg	19.8% 0.45mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	24.2% 824mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.23% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Eggplant VS Ginger Root per 7 oz

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

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

• 7 ounces of Boiled Eggplant have 3 times more Vitamin B1, 1.3 times more Vitamin B9, 1.6 times more Vitamin E and 29 times more Vitamin K than Ginger Root.
• While 7 oz of Raw Ginger Root contain 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 2.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 3.8 times more Vitamin C than Boiled and Drained Eggplant.
• 7 ounces of Boiled Eggplant have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin C
• 7 ounces of Ginger Root have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Eggplant as well as Raw Ginger Root have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Eggplant vs Ginger Root:

• 7 oz of Raw Ginger Root contain 3.8 times more Copper, 2.4 times more Iron, 3.9 times more Magnesium, 2 times more Manganese, 2.3 times more Phosphorus, 3.4 times more Potassium and 2.8 times more Zinc than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Ginger Root contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Eggplant lack sufficient amounts of Zinc
• Both Boiled and Drained Eggplant as well as Raw Ginger Root lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Eggplant have 1.9 times more Sugars and 1.3 times more Fiber than Ginger Root.
• While 7 oz of Raw Ginger Root contain 2.3 times more Energy, 2.3 times more Omega 3, 2 times more Carbohydrate and 2.2 times more Protein than Boiled and Drained Eggplant.
• 7 ounces of Boiled Eggplant provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled and Drained Eggplant as well as Raw Ginger Root provide inadequate amounts of Omega 6 in seven ounces.