Comparing Nutrients in 1 kilogram 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	17% 490kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	172% 224g	130g per day for Men 19-50 years
Sugars	66.2% 48g	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	65.8% 25g	245% 93g	38g per day for Men 19-50 years
Protein	16% 9g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Pickled Eggplant	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.3% 6.6mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	80% 1.04mg	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	50% 200μg	185% 740μg	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	13.3% 12mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Eggplant	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	25% 250mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	321% 2.9mg	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	96% 7.7mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	NA	138% 3.18mg	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	13% 90mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	3.53% 120mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1116% 16740mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	23.5% 869g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Pickled Eggplant as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.