Comparing Nutrients in 300 calories Boiled Eggplant with SaltVS Boiled White Gourd-flowered with Salt

Weight per 300 calories

Boiled Eggplant with Salt

909g

Boiled White Gourd-flowered with Salt

2308g

Boiled Eggplant with Salt has 2.5 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has low energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Eggplant with Salt or Boiled White Gourd-flowered with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Eggplant with Salt

86%

Boiled White Gourd-flowered with Salt

16%

83%

300 kcal ▼

Macro Nutrients

Boiled Eggplant with Saltvs Boiled White Gourd-flowered with Salt

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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2.16%2.1g

Fat

0.48%0.46g

2.1 gvs0.46 g

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

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1.25%0.4g

Saturated Fat

0.14%0.046g

0.4 gvs0.046 g

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

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8.52%0.14g

Omega 3

0.14 gvsNA g

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

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4.17%0.71g

Omega 6

1.22%0.21g

0.71 gvs0.21 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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57%74g

Carbohydrate

55%71.5g

74 gvs71.5 g

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

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40%29g

Sugars

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

29 gvsNA g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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60%22.7g

Fiber

73%27.7g

22.7 gvs27.7 g

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

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13.5%7.55g

Protein

24.7%14g

7.55 gvs14 g

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

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Vitamins

Boiled Eggplant with Saltvs Boiled White Gourd-flowered with Salt

2.02%18μg

Vitamin A

RAE, retinol activity equivalents

18 μgvsNA μg

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

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57.6%0.69mg

Vitamin B1

55.8%0.67mg

Thiamine

0.69 mgvs0.67 mg

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

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14%0.18mg

Vitamin B2

39%0.51mg

Riboflavin

0.18 mgvs0.51 mg

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

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34%5.45mg

Vitamin B3

56.3%9mg

Niacin, nicotinic acid, niacinamide

5.45 mgvs9 mg

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

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13.6%0.68mg

Vitamin B5

66.5%3.32mg

Pantothenic acid

0.68 mgvs3.32 mg

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

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60%0.78mg

Vitamin B6

67.5%0.88mg

Pyridoxine

0.78 mgvs0.88 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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32%127μg

Vitamin B9

23%92μg

Folates and Folic Acid

127 μgvs92 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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13%12mg

Vitamin C

218%196mg

Ascorbic acid

12 mgvs196 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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25%3.73mg

Vitamin E

Tocopherols and Tocotrienols

3.73 mgvsNA mg

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

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22%26.4μg

Vitamin K

Phytomenadione or phylloquinone

26.4 μgvsNA μg

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

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Minerals

Boiled Eggplant with Saltvs Boiled White Gourd-flowered with Salt

5.45%54.5mg

Calcium

55.4%554mg

54.5 mgvs554 mg

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

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59.6%0.54mg

Copper

66.7%0.6mg

0.54 mgvs0.6 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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28.4%2.27mg

Iron

72%5.77mg

2.27 mgvs5.77 mg

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

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24%100mg

Magnesium

60.4%254mg

100 mgvs254 mg

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

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44.7%1.03mg

Manganese

66.2%1.52mg

1.03 mgvs1.52 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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19.5%136mg

Phosphorus

43%300mg

136 mgvs300 mg

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

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33%1118mg

Potassium

115%3923mg

1118 mgvs3923 mg

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

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1.65%0.91μg

Selenium

8.4%4.6μg

0.91 μgvs4.6 μg

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

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145%2173mg

Sodium

366%5492mg

2173 mgvs5492 mg

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

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9.9%1.1mg

Zinc

147%16mg

1.1 mgvs16 mg

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

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22%815g

Water

59.5%2200g

815 gvs2200 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 Eggplant with Salt vs Boiled White Gourd-flowered with Salt:

Boiled and Drained Eggplant with Salt has 1.4 times more Vitamin B9 than Boiled and Drained White Gourd-flowered with Salt.
While Boiled and Drained White Gourd-flowered with Salt contains 2.8 times more Vitamin B2, 1.7 times more Vitamin B3, 4.9 times more Vitamin B5 and 16.6 times more Vitamin C than Boiled and Drained Eggplant with Salt.
Both Boiled and Drained Eggplant with Salt and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
Both Boiled and Drained Eggplant with Salt as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Eggplant with Salt vs Boiled White Gourd-flowered with Salt:

Boiled and Drained White Gourd-flowered with Salt contains 10.2 times more Calcium, 2.5 times more Iron, 2.5 times more Magnesium, 1.5 times more Manganese, 2.2 times more Phosphorus, 3.5 times more Potassium, 5.1 times more Selenium, 2.5 times more Sodium, 14.8 times more Zinc and 2.7 times more Water than Boiled and Drained Eggplant with Salt.
Both Boiled and Drained Eggplant with Salt and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Eggplant with Salt has 3.4 times more Omega 6 than Boiled and Drained White Gourd-flowered with Salt.
While Boiled and Drained White Gourd-flowered with Salt contains 1.8 times more Protein than Boiled and Drained Eggplant with Salt.
Both Boiled and Drained Eggplant with Salt and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Boiled and Drained Eggplant with Salt as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Eggplant with SaltVS Boiled Dishcloth Gourd with SaltBoiled White Gourd-flowered with SaltVS Boiled Dishcloth Gourd with Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled Eggplant with SaltVS Boiled White Gourd-flowered with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Eggplant with Salt or Boiled White Gourd-flowered with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: