Comparing Nutrients in 5 ounces 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	6.06% 176kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	6.4% 8.33g	130g per day for Men 19-50 years
Sugars	NA	6.9% 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	NA	3% 2.2g	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	% 2.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.37g	g per day for Men 19-50 years
Fiber	34.7% 13g	11% 4.25g	38g per day for Men 19-50 years
Protein	23% 13g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Eggplant	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	7.97% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	9.16% 0.12mg	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	26.2% 105μg	7.8% 31μg	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	1.9% 1.7mg	3.46% 3.1mg	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	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Eggplant	Recommended Dietary Allowance
Calcium	9.36% 94mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	12.8% 0.11mg	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	53% 4.22mg	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	14.3% 0.33mg	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	27.7% 194mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	9.55% 325mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.54% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.
• Both Boiled California Red Kidney Beans as well as Raw Eggplant have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces 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 5 ounces:

• 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 5 oz.