Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Boiled Eggplant

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Eggplant	8%	5%	87%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Eggplant	Recommended Dietary Allowance
Energy	42.8% 1240kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	67% 87.3g	130g per day for Men 19-50 years
Sugars	NA	44% 32g	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	245% 93g	65.8% 25g	38g per day for Men 19-50 years
Protein	163% 91g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Eggplant	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	66% 0.86mg	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	185% 740μg	35% 140μg	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	13.3% 12mg	14.4% 13mg	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	NA	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Eggplant	Recommended Dietary Allowance
Calcium	66% 660mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	65.6% 0.59mg	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	373% 30mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	49% 1.13mg	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	196% 1370mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	18% 669g	24.2% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Eggplant per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Boiled Eggplant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Boiled Eggplant:

• 1 kilogram of Boiled California Red Kidney Beans has 1.7 times more Vitamin B1, 3.1 times more Vitamin B2, 2.9 times more Vitamin B5, 1.2 times more Vitamin B6 and 5.3 times more Vitamin B9 than Boiled Eggplant.
• Both Boiled California Red Kidney Beans and Boiled Eggplant provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Eggplant have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Eggplant have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Boiled Eggplant:

• 1 kilogram of Boiled California Red Kidney Beans has 11 times more Calcium, 4.9 times more Copper, 11.9 times more Iron, 4.4 times more Magnesium, 2.8 times more Manganese, 9.1 times more Phosphorus, 3.4 times more Potassium, 12 times more Selenium and 7.2 times more Zinc than Boiled Eggplant.
• While 1 kg of Boiled and Drained Eggplant contains 1.3 times more Water than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled Eggplant lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 3.5 times more Energy, 2.1 times more Omega 3, 2.6 times more Carbohydrate, 3.7 times more Fiber and 11 times more Protein than Boiled Eggplant.
• 1 kilogram of Boiled Eggplant provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Eggplant provide inadequate amounts of Omega 6 in one kilogram.