Comparing Nutrients in 1 kilogram Eggplant VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Eggplant	13%	6%	81%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Eggplant	Red Kidney Beans	Recommended Dietary Allowance
Energy	8.62% 250kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	13.4% 2.28g	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	471% 613g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Eggplant	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eggplant	Red Kidney Beans	Recommended Dietary Allowance
Calcium	9% 90mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	101% 2.32mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	67.4% 2290mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	254% 28mg	11mg per day for Men 19-50 years
Water	25% 923g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Eggplant VS Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Eggplant has 1.4 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 15.6 times more Vitamin B1, 5.8 times more Vitamin B2, 3.3 times more Vitamin B3, 2.8 times more Vitamin B5, 4.7 times more Vitamin B6, 17.9 times more Vitamin B9, 2 times more Vitamin C and 1.6 times more Vitamin K than Raw Eggplant.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Eggplant as well as Raw 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 Red Kidney Beans:

• 1 kilogram of Eggplant has 7.9 times more Water than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 9.2 times more Calcium, 8.6 times more Copper, 29.1 times more Iron, 9.9 times more Magnesium, 4.8 times more Manganese, 16.9 times more Phosphorus, 5.9 times more Potassium, 10.7 times more Selenium and 17.4 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 1.7 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 13.5 times more Energy, 27.5 times more Omega 3, 10.4 times more Carbohydrate, 5.1 times more Fiber and 23 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 Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.