Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Eggplant

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Eggplant	Recommended Dietary Allowance
Energy	19.4% 562kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	NA	22% 16g	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	9.63% 7g	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	% 7.17g	g per day for Men 19-50 years
Sucrose	NA	% 1.18g	g per day for Men 19-50 years
Fiber	111% 42g	36% 13.6g	38g per day for Men 19-50 years
Protein	74% 41.4g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Eggplant	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	29.3% 0.38mg	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	84% 336μg	25% 100μg	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	6.05% 5.44mg	11% 9.98mg	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	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Eggplant	Recommended Dietary Allowance
Calcium	30% 299mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	41% 0.37mg	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	169% 13.5mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	45.8% 1.05mg	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	88.8% 621mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.3% 419g	3700g per day for Men 19-50 years

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

• Boiled California Red Kidney Beans have 3.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.2 times more Vitamin B6 and 3.4 times more Vitamin B9 than Raw Eggplant.
• While Raw Eggplant contains 1.3 times more Vitamin B5 and 1.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Raw Eggplant have similar amounts of Vitamin B3 per 1 lb.
• Both Boiled California Red Kidney Beans as well as Raw Eggplant have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled California Red Kidney Beans have 7.3 times more Calcium, 3.6 times more Copper, 13 times more Iron, 3.4 times more Magnesium, 1.4 times more Manganese, 5.7 times more Phosphorus, 1.8 times more Potassium, 4 times more Selenium and 5.4 times more Zinc than Raw Eggplant.
• While Raw Eggplant contains 1.4 times more Water than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled California Red Kidney Beans have 5 times more Energy, 2.5 times more Omega 3, 3.8 times more Carbohydrate, 3.1 times more Fiber and 9.3 times more Protein than Raw Eggplant.
• Both Boiled California Red Kidney Beans as well as Raw Eggplant have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.