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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Eggplant	13%	6%	81%

Macro Nutrients

	Boiled California Red Kidney Beans	Eggplant	Recommended Dietary Allowance
Energy	42.8% 1240kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	45.2% 58.8g	130g per day for Men 19-50 years
Sugars	NA	48.7% 35.3g	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	21.2% 15.4g	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	% 16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	245% 93g	79% 30g	38g per day for Men 19-50 years
Protein	163% 91g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Eggplant	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	56.2% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	64.6% 0.84mg	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	55% 220μg	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	24.4% 22mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Eggplant	Recommended Dietary Allowance
Calcium	66% 660mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	90% 0.81mg	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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	101% 2.32mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	67.4% 2290mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	18% 669g	25% 923g	3700g per day for Men 19-50 years

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

• Boiled California Red Kidney Beans have 3.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.2 times more Vitamin B6 and 3.4 times more Vitamin B9 than Raw Eggplant.
• While Raw Eggplant contains 1.3 times more Vitamin B5 and 1.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Raw Eggplant have similar amounts of Vitamin B3 per 1 kg.
• Both Boiled California Red Kidney Beans as well as Raw Eggplant have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled California Red Kidney Beans have 7.3 times more Calcium, 3.6 times more Copper, 13 times more Iron, 3.4 times more Magnesium, 1.4 times more Manganese, 5.7 times more Phosphorus, 1.8 times more Potassium, 4 times more Selenium and 5.4 times more Zinc than Raw Eggplant.
• While Raw Eggplant contains 1.4 times more Water than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled California Red Kidney Beans have 5 times more Energy, 2.5 times more Omega 3, 3.8 times more Carbohydrate, 3.1 times more Fiber and 9.3 times more Protein than Raw Eggplant.
• Both Boiled California Red Kidney Beans as well as Raw Eggplant have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.