Comparing Nutrients in 7 ounces Eggplant VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Eggplant	13%	6%	81%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Eggplant	Dandelion Greens	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	3.05% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.98% 11.7g	14% 18.3g	130g per day for Men 19-50 years
Sugars	9.66% 7g	1.94% 1.4g	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	4.2% 3.06g	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	% 3.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	3.47% 1.94g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Eggplant	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	112% 1008μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.05% 1.3mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	38.3% 0.5mg	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	11% 43.7μg	13.4% 53.6μg	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	4.85% 4.37mg	77% 69.5mg	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	3.97% 0.6mg	45.5% 6.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	1287% 1545μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eggplant	Dandelion Greens	Recommended Dietary Allowance
Calcium	1.8% 18mg	37% 371mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	37.7% 0.34mg	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	5.7% 0.46mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	29.5% 0.68mg	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	6.8% 47.6mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	13.4% 454mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Eggplant VS Dandelion Greens per 7 oz

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

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

• 7 ounces of Eggplant have 3.3 times more Vitamin B5 than Dandelion Greens.
• While 7 oz of Raw Dandelion Greens contain 508 times more Vitamin A, 4.9 times more Vitamin B1, 7 times more Vitamin B2, 3 times more Vitamin B6, 15.9 times more Vitamin C, 11.5 times more Vitamin E and 222.4 times more Vitamin K than Raw Eggplant.
• Both Eggplant and Dandelion Greens provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Eggplant have insufficient amounts of Vitamin A
• 7 ounces of Dandelion Greens have insufficient amounts of Vitamin B5
• Both Raw Eggplant as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Eggplant vs Dandelion Greens:

• 7 oz of Raw Dandelion Greens contain 20.8 times more Calcium, 2.1 times more Copper, 13.5 times more Iron, 2.6 times more Magnesium, 1.5 times more Manganese, 2.8 times more Phosphorus, 1.7 times more Potassium, 38 times more Sodium and 2.6 times more Zinc than Raw Eggplant.
• Both Eggplant and Dandelion Greens contain similar levels of Water per seven ounces.
• 7 ounces of Eggplant lack sufficient amounts of Calcium and Zinc
• Both Raw Eggplant as well as Raw Dandelion Greens lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Eggplant have 5 times more Sugars than Dandelion Greens.
• While 7 oz of Raw Dandelion Greens contain 3.4 times more Omega 3, 1.6 times more Carbohydrate and 2.8 times more Protein than Raw Eggplant.
• Both Eggplant and Dandelion Greens offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Eggplant provide inadequate amounts of Omega 3 and Protein
• Both Raw Eggplant as well as Raw Dandelion Greens provide inadequate amounts of Energy and Omega 6 in seven ounces.