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

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Eggplant	13%	6%	81%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Eggplant	Recommended Dietary Allowance
Energy	42.4% 1230kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	168% 219g	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	169% 95g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal 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	79% 0.95mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	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 Royal Red Kidney Beans	Eggplant	Recommended Dietary Allowance
Calcium	44% 440mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	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	346% 27.7mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	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	203% 1420mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	111% 3780mg	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	3.33% 50mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	18% 670g	25% 923g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Royal 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 Boiled Royal Red Kidney Beans vs Eggplant:

• 1 kilogram of Boiled Royal Red Kidney Beans has 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.2 times more Vitamin B6 and 3.4 times more Vitamin B9 than Eggplant.
• While 1 kg of Raw Eggplant contains 1.3 times more Vitamin B5 and 1.8 times more Vitamin C than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Eggplant provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled Royal 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 Boiled Royal Red Kidney Beans vs Eggplant:

• 1 kilogram of Boiled Royal Red Kidney Beans has 4.9 times more Calcium, 3.2 times more Copper, 12 times more Iron, 3 times more Magnesium, 5.9 times more Phosphorus, 1.7 times more Potassium, 4 times more Selenium and 5.6 times more Zinc than Eggplant.
• While 1 kg of Raw Eggplant contains 1.4 times more Water than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Eggplant contain similar levels of Manganese per one kilogram.
• 1 kilogram of Eggplant lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Royal Red Kidney Beans has 4.9 times more Energy, 4.4 times more Omega 3, 3.7 times more Carbohydrate, 3.1 times more Fiber and 9.7 times more Protein than Eggplant.
• 1 kilogram of Eggplant provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Royal Red Kidney Beans as well as Raw Eggplant provide inadequate amounts of Omega 6 in one kilogram.