Comparing Nutrients in 14 ounces Pickled Eggplant VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pickled Eggplant	7%	13%	80%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pickled Eggplant	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	6.7% 194kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 38.8g	68.4% 89g	130g per day for Men 19-50 years
Sugars	26.3% 19g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	97% 37g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Pickled Eggplant	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.6mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.4μg	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Eggplant	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.92% 99mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	76.3% 0.69mg	127% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	38.2% 3.06mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	55% 1.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.1% 35.7mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	1.4% 47.6mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	443% 6644mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	9.32% 345g	7.18% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pickled Eggplant vs Boiled California Red Kidney Beans:

• Pickled Eggplant has 1.2 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.6 times more Vitamin B1, 3.7 times more Vitamin B9 and more Vitamin C than Pickled Eggplant.
• Both Pickled Eggplant and Boiled California Red Kidney Beans have similar amounts of Vitamin B2 per 14 oz.
• Both Pickled Eggplant as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pickled Eggplant vs Boiled California Red Kidney Beans:

• Pickled Eggplant has 418.5 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.6 times more Calcium, 1.7 times more Copper, 3.9 times more Iron, 8 times more Magnesium, 15.2 times more Phosphorus, 34.9 times more Potassium, 2 times more Selenium and 3.7 times more Zinc than Pickled Eggplant.

Comparison of macro-nutrients per 14 ounces:

• Pickled Eggplant has 1.5 times more Omega 3 and 12.3 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.5 times more Energy, 2.3 times more Carbohydrate, 3.7 times more Fiber and 10.1 times more Protein than Pickled Eggplant.
• Both Pickled Eggplant as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.