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Comparing Nutrients in 14 ounces Boiled Eggplant with SaltVS Boiled White Gourd-flowered with Salt

Macros Ratio

Protein Fat Carbs

Boiled Eggplant with Salt
9%
5%
86%
Boiled White Gourd-flowered with Salt
16%
1%
83%
14 oz ▼

Macro Nutrients

4.5%131kcal
Energy
1.78%51.6kcal
131 kcalvs51.6 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.94%0.91g
Fat
0.082%0.079g
0.91 gvs0.079 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.55%0.17g
Saturated Fat
0.025%0.008g
0.17 gvs0.008 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.72%0.06g
Omega 3
NA
0.06 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.82%0.31g
Omega 6
0.21%0.036g
0.31 gvs0.036 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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25%32.3g
Carbohydrate
9.46%12.3g
32.3 gvs12.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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17.5%12.7g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
12.7 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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26%9.92g
Fiber
12.5%4.76g
9.92 gvs4.76 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
5.9%3.3g
Protein
4.25%2.4g
3.3 gvs2.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0.88%7.94μg
Vitamin A
NA
RAE, retinol activity equivalents
7.94 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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25%0.3mg
Vitamin B1
9.6%0.12mg
Thiamine
0.3 mgvs0.12 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.1%0.079mg
Vitamin B2
6.7%0.087mg
Riboflavin
0.079 mgvs0.087 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15%2.4mg
Vitamin B3
9.67%1.55mg
Niacin, nicotinic acid, niacinamide
2.4 mgvs1.55 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.95%0.3mg
Vitamin B5
11.4%0.57mg
Pantothenic acid
0.3 mgvs0.57 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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26.3%0.34mg
Vitamin B6
11.6%0.15mg
Pyridoxine
0.34 mgvs0.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14%55.6μg
Vitamin B9
3.97%16μg
Folates and Folic Acid
55.6 μgvs16 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.73%5.16mg
Vitamin C
37.5%33.7mg
Ascorbic acid
5.16 mgvs33.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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11%1.63mg
Vitamin E
NA
Tocopherols and Tocotrienols
1.63 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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9.6%11.5μg
Vitamin K
NA
Phytomenadione or phylloquinone
11.5 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.4%24mg
Calcium
9.53%95mg
24 mgvs95 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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26%0.23mg
Copper
11.5%0.1mg
0.23 mgvs0.1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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12.4%0.99mg
Iron
12.4%0.99mg
0.99 mgvs0.99 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.4%43.7mg
Magnesium
10.4%43.7mg
43.7 mgvs43.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19.5%0.45mg
Manganese
11.4%0.26mg
0.45 mgvs0.26 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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8.5%59.5mg
Phosphorus
7.37%51.6mg
59.5 mgvs51.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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14.4%488mg
Potassium
20%675mg
488 mgvs675 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.72%0.4μg
Selenium
1.44%0.79μg
0.4 μgvs0.79 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
63.2%949mg
Sodium
63%945mg
949 mgvs945 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.33%0.48mg
Zinc
25.3%2.78mg
0.48 mgvs2.78 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.6%356g
Water
10.2%378g
356 gvs378 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Boiled Eggplant with Salt vs Boiled White Gourd-flowered with Salt:
Comparing minerals per 14 ounces for Boiled Eggplant with Salt vs Boiled White Gourd-flowered with Salt:
Comparison of macro-nutrients per 14 ounces:



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