Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Eggplant

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Eggplant	13%	6%	81%

Macro Nutrients

	Boiled Red Kidney Beans	Eggplant	Recommended Dietary Allowance
Energy	8.7% 252kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	8.98% 11.7g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	9.66% 7g	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	4.2% 3.06g	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	% 3.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.52g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Eggplant	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	13% 0.17mg	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	64.5% 258μg	11% 43.7μg	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	2.65% 2.4mg	4.85% 4.37mg	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	0.4% 0.06mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Eggplant	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	18% 0.16mg	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	73% 5.83mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	20% 0.46mg	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	40.3% 282mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Eggplant per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Eggplant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Eggplant:

• 7 ounces of Boiled Red Kidney Beans have 4.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B6, 5.9 times more Vitamin B9 and 2.4 times more Vitamin K than Eggplant.
• While 7 oz of Raw Eggplant contain 1.3 times more Vitamin B5, 1.8 times more Vitamin C and 10 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Eggplant provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled Red Kidney Beans as well as Raw Eggplant have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Eggplant:

• 7 ounces of Boiled Red Kidney Beans have 3.1 times more Calcium, 3 times more Copper, 12.8 times more Iron, 3.2 times more Magnesium, 2.1 times more Manganese, 5.9 times more Phosphorus, 1.8 times more Potassium, 4 times more Selenium and 6.7 times more Zinc than Eggplant.
• While 7 oz of Raw Eggplant contain 1.4 times more Water than Boiled Red Kidney Beans.
• 7 ounces of Eggplant lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 5.1 times more Energy, 12.9 times more Omega 3, 3.9 times more Carbohydrate, 2.5 times more Fiber and 8.8 times more Protein than Eggplant.
• While 7 oz of Raw Eggplant contain 11 times more Sugars than Boiled Red Kidney Beans.
• 7 ounces of Eggplant provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Red Kidney Beans as well as Raw Eggplant provide inadequate amounts of Omega 6 in seven ounces.