Comparing Nutrients in 1 kilogram Eggplant VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Eggplant	13%	6%	81%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Eggplant	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	8.62% 250kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.2% 58.8g	175% 228g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	4.4% 3.2g	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	21.2% 15.4g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	79% 30g	195% 74g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Eggplant	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	92% 1.2mg	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	55% 220μg	325% 1300μg	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	24.4% 22mg	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	20% 3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eggplant	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	9% 90mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	269% 2.42mg	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	28.8% 2.3mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	101% 2.32mg	207% 4.77mg	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	34.3% 240mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	67.4% 2290mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	25% 923g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Eggplant has 1.3 times more Vitamin B5, 1.8 times more Vitamin C and 10 times more Vitamin E than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 4.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B6, 5.9 times more Vitamin B9 and 2.4 times more Vitamin K than Raw Eggplant.
• Both Eggplant and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Eggplant as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Eggplant has 1.4 times more Water than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3.1 times more Calcium, 3 times more Copper, 12.8 times more Iron, 3.2 times more Magnesium, 2.1 times more Manganese, 5.9 times more Phosphorus, 1.8 times more Potassium, 4 times more Selenium and 6.7 times more Zinc than Raw Eggplant.
• 1 kilogram of Eggplant lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Eggplant has 11 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 5.1 times more Energy, 12.9 times more Omega 3, 3.9 times more Carbohydrate, 2.5 times more Fiber and 8.8 times more Protein than Raw Eggplant.
• 1 kilogram of Eggplant provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Eggplant as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.