Comparing Nutrients in 100 calories Boiled Eggplant with SaltVS Broccoli

Weight per 100 calories

Boiled Eggplant with Salt

303g

Broccoli

294g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled Eggplant with Salt or Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Eggplant with Salt

86%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Boiled Eggplant with Saltvs Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.72%0.7g

Fat

1.12%1.1g

0.7 gvs1.1 g

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

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0.42%0.13g

Saturated Fat

1.05%0.34g

0.13 gvs0.34 g

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

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2.84%0.045g

Omega 3

11.6%0.19g

0.045 gvs0.19 g

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

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1.4%0.24g

Omega 6

0.85%0.14g

0.24 gvs0.14 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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19%24.7g

Carbohydrate

15%19.5g

24.7 gvs19.5 g

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

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13.4%9.7g

Sugars

6.9%5g

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

9.7 gvs5 g

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

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Fructose

2.76%2g

≤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 gvs2 g

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

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Glucose

%1.44g

NA gvs1.44 g

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

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Sucrose

%0.29g

NA gvs0.29 g

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

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20%7.58g

Fiber

20%7.65g

7.58 gvs7.65 g

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

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4.5%2.5g

Protein

15%8.3g

2.5 gvs8.3 g

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

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Vitamins

Boiled Eggplant with Saltvs Broccoli

0.67%6.06μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

6.06 μgvs91 μg

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

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19%0.23mg

Vitamin B1

17.4%0.21mg

Thiamine

0.23 mgvs0.21 mg

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

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4.66%0.061mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.061 mgvs0.34 mg

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

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11.4%1.8mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs1.88 mg

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

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4.55%0.23mg

Vitamin B5

33.7%1.7mg

Pantothenic acid

0.23 mgvs1.7 mg

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

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20%0.26mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.26 mgvs0.51 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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10.6%42.4μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

42.4 μgvs185 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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4.38%3.94mg

Vitamin C

292%262mg

Ascorbic acid

3.94 mgvs262 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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8.3%1.24mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

1.24 mgvs2.3 mg

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

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7.32%8.8μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

8.8 μgvs299 μg

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

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Minerals

Boiled Eggplant with Saltvs Broccoli

1.8%18mg

Calcium

14%138mg

18 mgvs138 mg

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

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20%0.18mg

Copper

16%0.14mg

0.18 mgvs0.14 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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9.47%0.76mg

Iron

27%2.15mg

0.76 mgvs2.15 mg

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

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7.94%33.3mg

Magnesium

14.7%61.8mg

33.3 mgvs61.8 mg

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

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15%0.34mg

Manganese

27%0.62mg

0.34 mgvs0.62 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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6.5%45.5mg

Phosphorus

27.7%194mg

45.5 mgvs194 mg

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

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11%373mg

Potassium

27.3%929mg

373 mgvs929 mg

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

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0.55%0.3μg

Selenium

13.4%7.35μg

0.3 μgvs7.35 μg

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

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48.3%724mg

Sodium

6.47%97mg

724 mgvs97 mg

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

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3.3%0.36mg

Zinc

11%1.2mg

0.36 mgvs1.2 mg

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

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7.34%272g

Water

7.1%263g

272 gvs263 g

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

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Lets compare vitamin content per 100 calories of Boiled Eggplant with Salt vs Broccoli:

Raw Broccoli contains 15 times more Vitamin A, 5.7 times more Vitamin B2, 7.4 times more Vitamin B5, 2 times more Vitamin B6, 4.4 times more Vitamin B9, 66.6 times more Vitamin C, 1.8 times more Vitamin E and 34 times more Vitamin K than Boiled and Drained Eggplant with Salt.
Both Boiled and Drained Eggplant with Salt and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
Both Boiled and Drained Eggplant with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Eggplant with Salt vs Broccoli:

Boiled and Drained Eggplant with Salt has 1.2 times more Copper and 7.5 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 7.6 times more Calcium, 2.8 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese, 4.3 times more Phosphorus, 2.5 times more Potassium, 24.3 times more Selenium and 3.3 times more Zinc than Boiled and Drained Eggplant with Salt.
Both Boiled and Drained Eggplant with Salt and Raw Broccoli have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Eggplant with Salt has 1.6 times more Omega 6, 1.3 times more Carbohydrate and 1.9 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 1.6 times more Fat, 2.5 times more Saturated Fat, 4.1 times more Omega 3 and 3.3 times more Protein than Boiled and Drained Eggplant with Salt.
Both Boiled and Drained Eggplant with Salt and Raw Broccoli have similar amounts of Energy and Fiber per 100 kcal.
Both Boiled and Drained Eggplant with Salt as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Eggplant with SaltVS Boiled White Gourd-flowered with SaltBroccoliVS Boiled White Gourd-flowered with SaltBoiled Eggplant with SaltVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Boiled Eggplant with SaltVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Eggplant with Salt or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: