Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Boiled Eggplant

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Eggplant	8%	5%	87%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Eggplant	Recommended Dietary Allowance
Energy	4.28% 124kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.46% 0.078g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	6.7% 8.73g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24.5% 9.3g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	1.5% 0.83g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled 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	10.8% 0.13mg	6.33% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	6.6% 0.086mg	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	18.5% 74μg	3.5% 14μg	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	1.33% 1.2mg	1.44% 1.3mg	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	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Eggplant	Recommended Dietary Allowance
Calcium	6.6% 66mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	6.56% 0.059mg	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	37.3% 2.98mg	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	4.9% 0.11mg	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	19.6% 137mg	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.42% 89.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Eggplant per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Boiled Eggplant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Boiled Eggplant:

• 100 grams of Boiled California Red Kidney Beans have 1.7 times more Vitamin B1, 3.1 times more Vitamin B2, 2.9 times more Vitamin B5, 1.2 times more Vitamin B6 and 5.3 times more Vitamin B9 than Boiled Eggplant.
• Both Boiled California Red Kidney Beans and Boiled Eggplant provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Boiled Eggplant have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Eggplant have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Boiled Eggplant:

• 100 grams of Boiled California Red Kidney Beans have 11 times more Calcium, 4.9 times more Copper, 11.9 times more Iron, 4.4 times more Magnesium, 2.8 times more Manganese, 9.1 times more Phosphorus, 3.4 times more Potassium, 12 times more Selenium and 7.2 times more Zinc than Boiled Eggplant.
• While 100 g of Boiled and Drained Eggplant contain 1.3 times more Water than Boiled California Red Kidney Beans.
• 100 grams of Boiled Eggplant lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 3.5 times more Energy, 2.1 times more Omega 3, 2.6 times more Carbohydrate, 3.7 times more Fiber and 11 times more Protein than Boiled Eggplant.
• 100 grams of Boiled Eggplant provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Eggplant provide inadequate amounts of Omega 6 in 100 grams.