Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Eggplant

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Eggplant	Recommended Dietary Allowance
Energy	114% 3300kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	460% 598g	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	655% 249g	79% 30g	38g per day for Men 19-50 years
Protein	435% 244g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	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	441% 5.3mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	56.2% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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

	California Red Kidney Beans	Eggplant	Recommended Dietary Allowance
Calcium	195% 1950mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	67.4% 2290mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	3.18% 118g	25% 923g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of California Red Kidney Beans has 13.6 times more Vitamin B1, 5.9 times more Vitamin B2, 3.2 times more Vitamin B3, 2.8 times more Vitamin B5, 4.7 times more Vitamin B6, 17.9 times more Vitamin B9 and 2 times more Vitamin C than Eggplant.
• Both Raw California Red Kidney Beans as well as Raw Eggplant have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of California Red Kidney Beans has 21.7 times more Calcium, 13.6 times more Copper, 40.7 times more Iron, 11.4 times more Magnesium, 4.3 times more Manganese, 16.9 times more Phosphorus, 6.5 times more Potassium, 10.7 times more Selenium and 15.9 times more Zinc than Eggplant.
• While 1 kg of Raw Eggplant contains 7.9 times more Water than Raw California Red Kidney Beans.
• 1 kilogram of Eggplant lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 13.2 times more Energy, 6.5 times more Omega 3, 10.2 times more Carbohydrate, 8.3 times more Fiber and 24.9 times more Protein than Eggplant.
• 1 kilogram of Eggplant provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw California Red Kidney Beans as well as Raw Eggplant provide inadequate amounts of Omega 6 in one kilogram.