Comparing Nutrients in 7 ounces Boiled Eggplant VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Eggplant	8%	5%	87%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Eggplant	Valencia Oranges	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	0.51% 0.087g	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	18% 23.6g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	NA	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	13% 4.96g	38g per day for Men 19-50 years
Protein	2.94% 1.65g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Boiled Eggplant	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	9.6% 0.13mg	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	19.3% 77.4μg	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	107% 96mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Eggplant	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.2% 12mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	8.16% 0.073mg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.75% 0.22mg	2% 0.046mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.63% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Eggplant VS Valencia Oranges per 7 oz

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

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

• 7 ounces of Boiled Eggplant have 2.2 times more Vitamin B3 and 1.4 times more Vitamin B6 than Valencia Oranges.
• While 7 oz of Raw Valencia Oranges contain 2 times more Vitamin B2, 3.3 times more Vitamin B5, 2.8 times more Vitamin B9 and 37.3 times more Vitamin C than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Valencia Oranges provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled Eggplant have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin C
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Boiled and Drained Eggplant as well as Raw Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Eggplant vs Valencia Oranges:

• 7 ounces of Boiled Eggplant have 1.6 times more Copper, 2.8 times more Iron and 4.9 times more Manganese than Valencia Oranges.
• While 7 oz of Raw Valencia Oranges contain 6.7 times more Calcium and 1.5 times more Potassium than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Valencia Oranges contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Boiled Eggplant lack sufficient amounts of Calcium
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• Both Boiled and Drained Eggplant as well as Raw Valencia Oranges lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Valencia Oranges contain 1.4 times more Carbohydrate than Boiled and Drained Eggplant.
• Both Boiled Eggplant and Valencia Oranges offer comparable quantities of Fiber per seven ounces.
• Both Boiled and Drained Eggplant as well as Raw Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.