Comparing Nutrients in 14 ounces EggplantVS Boiled Eggplant

Macros Ratio

Protein Fat Carbs

Eggplant

13%

81%

Boiled Eggplant

87%

14 oz ▼

Macro Nutrients

Eggplantvs Boiled Eggplant

3.42%99kcal

Energy

4.8%139kcal

99 kcalvs139 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.74%0.71g

Fat

0.94%0.91g

0.71 gvs0.91 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.42%0.13g

Saturated Fat

0.55%0.17g

0.13 gvs0.17 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.22%0.052g

Omega 3

3.72%0.06g

0.052 gvs0.06 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.47%0.25g

Omega 6

1.82%0.31g

0.25 gvs0.31 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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18%23.3g

Carbohydrate

26.7%34.6g

23.3 gvs34.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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19.3%14g

Sugars

17.5%12.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

14 gvs12.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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8.43%6.1g

Fructose

≤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]

6.1 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%6.27g

Glucose

6.27 gvsNA g

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

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%1.03g

Sucrose

1.03 gvsNA g

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

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31.3%12g

Fiber

26%9.92g

12 gvs9.92 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.95%3.9g

Protein

5.9%3.3g

3.9 gvs3.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Eggplantvs Boiled Eggplant

0.44%3.97μg

Vitamin A

0.88%7.94μg

RAE, retinol activity equivalents

3.97 μgvs7.94 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13%0.15mg

Vitamin B1

25%0.3mg

Thiamine

0.15 mgvs0.3 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11.3%0.15mg

Vitamin B2

6.1%0.079mg

Riboflavin

0.15 mgvs0.079 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.58mg

Vitamin B3

15%2.4mg

Niacin, nicotinic acid, niacinamide

2.58 mgvs2.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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22.3%1.1mg

Vitamin B5

5.95%0.3mg

Pantothenic acid

1.1 mgvs0.3 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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25.6%0.33mg

Vitamin B6

26.3%0.34mg

Pyridoxine

0.33 mgvs0.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22%87.3μg

Vitamin B9

14%55.6μg

Folates and Folic Acid

87.3 μgvs55.6 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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9.7%8.73mg

Vitamin C

5.73%5.16mg

Ascorbic acid

8.73 mgvs5.16 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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7.94%1.2mg

Vitamin E

11%1.63mg

Tocopherols and Tocotrienols

1.2 mgvs1.63 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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11.6%14μg

Vitamin K

9.6%11.5μg

Phytomenadione or phylloquinone

14 μgvs11.5 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Eggplantvs Boiled Eggplant

3.57%35.7mg

Calcium

2.4%24mg

35.7 mgvs24 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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35.7%0.32mg

Copper

26%0.23mg

0.32 mgvs0.23 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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11.4%0.91mg

Iron

12.4%0.99mg

0.91 mgvs0.99 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.2%55.6mg

Magnesium

10.4%43.7mg

55.6 mgvs43.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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40%0.92mg

Manganese

19.5%0.45mg

0.92 mgvs0.45 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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13.6%95mg

Phosphorus

8.5%59.5mg

95 mgvs59.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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26.7%909mg

Potassium

14.4%488mg

909 mgvs488 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.16%1.2μg

Selenium

0.72%0.4μg

1.2 μgvs0.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.53%7.94mg

Sodium

0.26%3.97mg

7.94 mgvs3.97 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.77%0.64mg

Zinc

4.33%0.48mg

0.64 mgvs0.48 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.9%366g

Water

9.6%356g

366 gvs356 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 Eggplant vs Boiled Eggplant:

Raw Eggplant has 1.9 times more Vitamin B2, 3.7 times more Vitamin B5, 1.6 times more Vitamin B9, 1.7 times more Vitamin C and 1.2 times more Vitamin K than Boiled and Drained Eggplant.
While Boiled and Drained Eggplant contains 1.9 times more Vitamin B1 and 1.4 times more Vitamin E than Raw Eggplant.
Both Raw Eggplant and Boiled and Drained Eggplant have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
Both Raw Eggplant as well as Boiled and Drained Eggplant have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Eggplant vs Boiled Eggplant:

Raw Eggplant has 1.4 times more Copper, 1.3 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Zinc than Boiled and Drained Eggplant.
Both Raw Eggplant and Boiled and Drained Eggplant have similar amounts of Iron and Water per 14 oz.
Both Raw Eggplant as well as Boiled and Drained Eggplant have insufficient amounts of Calcium and Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

Boiled and Drained Eggplant contains 1.4 times more Energy and 1.5 times more Carbohydrate than Raw Eggplant.
Both Raw Eggplant and Boiled and Drained Eggplant have similar amounts of Sugars, Fiber and Protein per 14 oz.
Both Raw Eggplant as well as Boiled and Drained Eggplant have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

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Comparing Nutrients in 14 ounces EggplantVS Boiled Eggplant

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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