Comparing Nutrients in 100 grams Boiled Escarole VS Boiled Eggplant

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Boiled Eggplant	8%	5%	87%

Macro Nutrients

	Boiled Escarole	Boiled Eggplant	Recommended Dietary Allowance
Energy	0.52% 15kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.46% 0.078g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.36% 3.07g	6.7% 8.73g	130g per day for Men 19-50 years
Sugars	0.32% 0.23g	4.4% 3.2g	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	7.37% 2.8g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	2.05% 1.15g	1.5% 0.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Boiled Eggplant	Recommended Dietary Allowance
Vitamin A	10.4% 94μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	6.33% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.95% 0.31mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.83mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.23% 0.016mg	6.6% 0.086mg	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	19.5% 78μg	3.5% 14μg	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	3.67% 3.3mg	1.44% 1.3mg	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	2.67% 0.4mg	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	177% 212μg	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Boiled Eggplant	Recommended Dietary Allowance
Calcium	4.6% 46mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	9.67% 0.087mg	6.56% 0.059mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.7μg	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	9% 0.72mg	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.39mg	4.9% 0.11mg	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	3.14% 22mg	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	6.27% 0.69mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.42% 89.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Escarole VS Boiled Eggplant per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Escarole versus 100 g of Boiled Eggplant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Escarole vs Boiled Eggplant:

• 100 grams of Boiled Escarole have 47 times more Vitamin A, 3.1 times more Vitamin B2, 11 times more Vitamin B5, 5.6 times more Vitamin B9, 2.5 times more Vitamin C and 73.1 times more Vitamin K than Boiled Eggplant.
• While 100 g of Boiled and Drained Eggplant contain 1.3 times more Vitamin B1, 1.9 times more Vitamin B3 and 5.4 times more Vitamin B6 than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Boiled Eggplant provide similar amounts of Vitamin E per 100 grams.
• 100 grams of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• 100 grams of Boiled Eggplant have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin C
• Both Boiled and Drained Escarole without Salt as well as Boiled and Drained Eggplant have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Escarole vs Boiled Eggplant:

• 100 grams of Boiled Escarole have 7.7 times more Calcium, 1.5 times more Copper, 2.9 times more Iron, 3.4 times more Manganese, 1.5 times more Phosphorus, 2 times more Potassium and 5.8 times more Zinc than Boiled Eggplant.
• Both Boiled Escarole and Boiled Eggplant contain similar levels of Magnesium and Water per 100 grams.
• 100 grams of Boiled Eggplant lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Escarole without Salt as well as Boiled and Drained Eggplant lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Escarole have 1.4 times more Protein than Boiled Eggplant.
• While 100 g of Boiled and Drained Eggplant contain 2.8 times more Carbohydrate and 13.9 times more Sugars than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Boiled Eggplant offer comparable quantities of Fiber per 100 grams.
• 100 grams of Boiled Eggplant provide inadequate amounts of Protein
• Both Boiled and Drained Escarole without Salt as well as Boiled and Drained Eggplant provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.