Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Boiled Eggplant

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Eggplant	8%	5%	87%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Eggplant	Recommended Dietary Allowance
Energy	12.7% 367kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	2.1% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.3g	30.5% 39.6g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	20% 14.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	30% 11.3g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	6.72% 3.76g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Boiled Eggplant	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	30% 0.39mg	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	26% 104μg	16% 63.5μg	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	4.03% 3.63mg	6.55% 5.9mg	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	0.6% 0.091mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled Eggplant	Recommended Dietary Allowance
Calcium	13% 132mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	29.7% 0.27mg	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	71% 5.67mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	22.3% 0.51mg	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	68.7% 481mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	9.56% 354g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Boiled Eggplant per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans with Liquids vs Boiled Eggplant:

• 1 pound of Canned Red Kidney Beans with Liquids has 1.4 times more Vitamin B1, 3.4 times more Vitamin B2, 1.7 times more Vitamin B5, 1.6 times more Vitamin B9 and 1.4 times more Vitamin K than Boiled Eggplant.
• While 1 lb of Boiled and Drained Eggplant contains 20.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Eggplant provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• 1 pound of Boiled Eggplant have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Eggplant have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Red Kidney Beans with Liquids vs Boiled Eggplant:

• 1 pound of Canned Red Kidney Beans with Liquids has 4.8 times more Calcium, 2.5 times more Copper, 5 times more Iron, 2.7 times more Magnesium, 2.6 times more Manganese, 7.1 times more Phosphorus, 2.1 times more Potassium, 11 times more Selenium, 256 times more Sodium and 5.2 times more Zinc than Boiled Eggplant.
• Both Canned Red Kidney Beans with Liquids and Boiled Eggplant contain similar levels of Water per one pound.
• 1 pound of Boiled Eggplant lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 2.3 times more Energy, 3.4 times more Omega 3, 1.7 times more Carbohydrate, 1.7 times more Fiber and 6.3 times more Protein than Boiled Eggplant.
• While 1 lb of Boiled and Drained Eggplant contains 1.7 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• 1 pound of Boiled Eggplant provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Eggplant provide inadequate amounts of Omega 6 in one pound.