Comparing Nutrients in 5 ounces Red Kidney Beans VS Eggplant

Macros Ratio

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

Macro Nutrients

	Red Kidney Beans	Eggplant	Recommended Dietary Allowance
Energy	16.5% 478kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	67% 87g	6.4% 8.33g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	56.7% 21.5g	11% 4.25g	38g per day for Men 19-50 years
Protein	57% 32g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	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	72% 0.86mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	7.97% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	2% 0.3mg	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Eggplant	Recommended Dietary Allowance
Calcium	11.8% 118mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	12.8% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	9.55% 325mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Eggplant per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Kidney Beans versus 5 oz of Eggplant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Eggplant:

• 5 ounces of Red Kidney Beans have 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 Eggplant.
• While 5 oz of Raw Eggplant contain 1.4 times more Vitamin E than Raw Red Kidney Beans.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Red Kidney Beans as well as Raw Eggplant have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Eggplant:

• 5 ounces of Red Kidney Beans have 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 Eggplant.
• While 5 oz of Raw Eggplant contain 7.9 times more Water than Raw Red Kidney Beans.
• 5 ounces of Eggplant lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 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 Eggplant.
• While 5 oz of Raw Eggplant contain 1.7 times more Sugars than Raw Red Kidney Beans.
• 5 ounces of Eggplant provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Red Kidney Beans as well as Raw Eggplant provide inadequate amounts of Omega 6 in five ounces.