Comparing Nutrients in 500 calories Royal Red Kidney Beans VS Eggplant

Weight per 500 calories

• Royal Red Kidney Beans: 152g
• Eggplant: 2000g

Royal Red Kidney Beans have 13.2 times more energy per 100g than Eggplant. It has high energy density when compared to other foods. Raw Eggplant having very low energy density.

Discover which food has more nutrients per 500 calories - Royal Red Kidney Beans or Eggplant?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Eggplant	13%	6%	81%

Macro Nutrients

	Royal Red Kidney Beans	Eggplant	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.68g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	90% 118g	130g per day for Men 19-50 years
Sugars	NA	97% 70.6g	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	42.5% 31g	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	% 31.6g	g per day for Men 19-50 years
Sucrose	NA	% 5.2g	g per day for Men 19-50 years
Fiber	100% 38g	158% 60g	38g per day for Men 19-50 years
Protein	68.7% 38.5g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Eggplant	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.4% 0.59mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	112% 5.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	129% 1.68mg	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	149% 597μg	110% 440μg	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	7.6% 6.84mg	49% 44mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Eggplant	Recommended Dietary Allowance
Calcium	20% 199mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	180% 1.62mg	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	165% 13.2mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	202% 4.64mg	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% 617mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	135% 4580mg	3400mg per day for Men 19-50 years
Selenium	8.84% 4.86μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	36.8% 4.04mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	0.49% 18g	50% 1846g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Eggplant Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Royal Red Kidney Beans or Eggplant?

Lets compare vitamin content per 500 calories of Royal Red Kidney Beans vs Eggplant:

• 500 calories of Royal Red Kidney Beans have 1.4 times more Vitamin B9 than Eggplant.
• While 500 kcal of Raw Eggplant contain 1.3 times more Vitamin B1, 2 times more Vitamin B2, 4.1 times more Vitamin B3, 4.7 times more Vitamin B5, 2.8 times more Vitamin B6 and 6.4 times more Vitamin C than Raw Royal Red Kidney Beans.
• 500 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Raw Eggplant have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Royal Red Kidney Beans vs Eggplant:

• 500 calories of Royal Red Kidney Beans have 2.9 times more Iron, 1.3 times more Phosphorus and 1.3 times more Zinc than Eggplant.
• While 500 kcal of Raw Eggplant contain 1.3 times more Magnesium, 2.8 times more Manganese, 2.2 times more Potassium and 102.1 times more Water than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Eggplant contain similar levels of Calcium and Copper per 500 calories.
• 500 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Royal Red Kidney Beans have 2 times more Protein than Eggplant.
• While 500 kcal of Raw Eggplant contain 1.3 times more Carbohydrate and 1.6 times more Fiber than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Eggplant offer comparable quantities of Energy and Omega 3 per 500 calories.
• Both Raw Royal Red Kidney Beans as well as Raw Eggplant provide inadequate amounts of Omega 6 in 500 calories.