Comparing Nutrients in 300 calories Boiled Dandelion GreensVS Eggplant

Weight per 300 calories

Boiled Dandelion Greens

909g

Eggplant

1200g

Boiled Dandelion Greens have 1.3 times more energy per 100g than Eggplant. It has low energy density when compared to other foods. Raw Eggplant having very low energy density.

Which food has more nutrients per 300 calories - Boiled Dandelion Greens or Eggplant?

Macros Ratio

Protein Fat Carbs

Boiled Dandelion Greens

21%

14%

65%

Eggplant

13%

81%

300 kcal ▼

Macro Nutrients

Boiled Dandelion Greensvs Eggplant

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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5.62%5.45g

Fat

2.23%2.16g

5.45 gvs2.16 g

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

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4.15%1.33g

Saturated Fat

1.28%0.41g

1.33 gvs0.41 g

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

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21.6%0.35g

Omega 3

9.75%0.16g

0.35 gvs0.16 g

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

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12%2.04g

Omega 6

4.45%0.76g

2.04 gvs0.76 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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44.8%58g

Carbohydrate

54.3%70.6g

58 gvs70.6 g

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

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6.27%4.55g

Sugars

58.4%42.4g

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

4.55 gvs42.4 g

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

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Fructose

25.5%18.5g

≤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 gvs18.5 g

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

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Glucose

%19g

NA gvs19 g

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

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Sucrose

%3.12g

NA gvs3.12 g

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

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69.4%26.4g

Fiber

95%36g

26.4 gvs36 g

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

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32.5%18g

Protein

21%11.8g

18 gvs11.8 g

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

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Vitamins

Boiled Dandelion Greensvs Eggplant

345%3109μg

Vitamin A

1.33%12μg

RAE, retinol activity equivalents

3109 μgvs12 μg

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

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98%1.2mg

Vitamin B1

39%0.47mg

Thiamine

1.2 mgvs0.47 mg

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

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122%1.6mg

Vitamin B2

34%0.44mg

Riboflavin

1.6 mgvs0.44 mg

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

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29.2%4.67mg

Vitamin B3

48.7%7.8mg

Niacin, nicotinic acid, niacinamide

4.67 mgvs7.8 mg

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

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10.4%0.52mg

Vitamin B5

67.4%3.37mg

Pantothenic acid

0.52 mgvs3.37 mg

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

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112%1.45mg

Vitamin B6

77.5%1mg

Pyridoxine

1.45 mgvs1 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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29.5%118μg

Vitamin B9

66%264μg

Folates and Folic Acid

118 μgvs264 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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182%164mg

Vitamin C

29.3%26.4mg

Ascorbic acid

164 mgvs26.4 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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148%22mg

Vitamin E

24%3.6mg

Tocopherols and Tocotrienols

22 mgvs3.6 mg

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

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4177%5013μg

Vitamin K

35%42μg

Phytomenadione or phylloquinone

5013 μgvs42 μg

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

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Minerals

Boiled Dandelion Greensvs Eggplant

127%1273mg

Calcium

11%108mg

1273 mgvs108 mg

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

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116%1.05mg

Copper

108%0.97mg

1.05 mgvs0.97 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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205%16.4mg

Iron

34.5%2.76mg

16.4 mgvs2.76 mg

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

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52%218mg

Magnesium

40%168mg

218 mgvs168 mg

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

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91%2.1mg

Manganese

121%2.8mg

2.1 mgvs2.8 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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54.5%382mg

Phosphorus

41%288mg

382 mgvs288 mg

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

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62%2109mg

Potassium

81%2748mg

2109 mgvs2748 mg

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

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4.96%2.73μg

Selenium

6.55%3.6μg

2.73 μgvs3.6 μg

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

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26.7%400mg

Sodium

1.6%24mg

400 mgvs24 mg

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

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23%2.55mg

Zinc

17.5%1.92mg

2.55 mgvs1.92 mg

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

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22%816g

Water

30%1108g

816 gvs1108 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Dandelion Greens vs Eggplant:

Boiled and Drained Dandelion Greens have 259.1 times more Vitamin A, 2.5 times more Vitamin B1, 3.6 times more Vitamin B2, 1.4 times more Vitamin B6, 6.2 times more Vitamin C, 6.2 times more Vitamin E and 119.4 times more Vitamin K than Raw Eggplant.
While Raw Eggplant contains 1.7 times more Vitamin B3, 6.5 times more Vitamin B5 and 2.2 times more Vitamin B9 than Boiled and Drained Dandelion Greens.
Both Boiled and Drained Dandelion Greens as well as Raw Eggplant have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Dandelion Greens vs Eggplant:

Boiled and Drained Dandelion Greens have 11.8 times more Calcium, 5.9 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 16.7 times more Sodium and 1.3 times more Zinc than Raw Eggplant.
While Raw Eggplant contains 1.3 times more Manganese, 1.3 times more Potassium, 1.3 times more Selenium and 1.4 times more Water than Boiled and Drained Dandelion Greens.
Both Boiled and Drained Dandelion Greens and Raw Eggplant have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Dandelion Greens have 2.5 times more Fat, 3.3 times more Saturated Fat, 2.2 times more Omega 3, 2.7 times more Omega 6 and 1.5 times more Protein than Raw Eggplant.
While Raw Eggplant contains 9.3 times more Sugars and 1.4 times more Fiber than Boiled and Drained Dandelion Greens.
Both Boiled and Drained Dandelion Greens and Raw Eggplant have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled and Drained Dandelion Greens as well as Raw Eggplant have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Dandelion GreensVS Boiled EggplantEggplantVS Boiled Eggplant

Compare Foods

Comparing Nutrients in 300 calories Boiled Dandelion GreensVS Eggplant

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Dandelion Greens or Eggplant?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: