Comparing Nutrients in 7 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	23% 669kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	8.98% 11.7g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	80% 44.7g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	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	101% 1.2mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Eggplant	Recommended Dietary Allowance
Calcium	16.5% 165mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.95% 183g	3700g per day for Men 19-50 years

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

• Raw 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 Raw Eggplant.
• While Raw Eggplant contains 1.4 times more Vitamin E than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Raw Eggplant have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw 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 Raw Eggplant.
• While Raw Eggplant contains 7.9 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw Red Kidney Beans have 13.5 times more Energy, 5.9 times more Fat, 27.5 times more Omega 3, 3.6 times more Omega 6, 10.4 times more Carbohydrate, 5.1 times more Fiber and 23 times more Protein than Raw Eggplant.
• While Raw Eggplant contains 1.7 times more Sugars than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Raw Eggplant have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.