Comparing Nutrients in 300 calories Boiled Kidney BeansVS Eggplant

Weight per 300 calories

Boiled Kidney Beans

236g

Eggplant

1200g

Boiled Kidney Beans have 5.1 times more energy per 100g than Eggplant. It has average energy density when compared to other foods. Raw Eggplant having very low energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Eggplant?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Eggplant

13%

81%

300 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Eggplant

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.2%1.2g

Fat

2.23%2.16g

1.2 gvs2.16 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.54%0.17g

Saturated Fat

1.28%0.41g

0.17 gvs0.41 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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25%0.4g

Omega 3

9.75%0.16g

0.4 gvs0.16 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.5%0.26g

Omega 6

4.45%0.76g

0.26 gvs0.76 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41.4%54g

Carbohydrate

54.3%70.6g

54 gvs70.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.04%0.76g

Sugars

58.4%42.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.76 gvs42.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

25.5%18.5g

≤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]

NA gvs18.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%19g

NA gvs19 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%3.12g

NA gvs3.12 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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39.8%15g

Fiber

95%36g

15 gvs36 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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36.6%20.5g

Protein

21%11.8g

20.5 gvs11.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Kidney Beansvs Eggplant

0%0μg

Vitamin A

1.33%12μg

RAE, retinol activity equivalents

0 μgvs12 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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31.5%0.38mg

Vitamin B1

39%0.47mg

Thiamine

0.38 mgvs0.47 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10.5%0.14mg

Vitamin B2

34%0.44mg

Riboflavin

0.14 mgvs0.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.53%1.37mg

Vitamin B3

48.7%7.8mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs7.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.4%0.52mg

Vitamin B5

67.4%3.37mg

Pantothenic acid

0.52 mgvs3.37 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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22%0.28mg

Vitamin B6

77.5%1mg

Pyridoxine

0.28 mgvs1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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76.8%307μg

Vitamin B9

66%264μg

Folates and Folic Acid

307 μgvs264 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.15%2.83mg

Vitamin C

29.3%26.4mg

Ascorbic acid

2.83 mgvs26.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.47%0.071mg

Vitamin E

24%3.6mg

Tocopherols and Tocotrienols

0.071 mgvs3.6 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16.5%20μg

Vitamin K

35%42μg

Phytomenadione or phylloquinone

20 μgvs42 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Kidney Beansvs Eggplant

8.27%82.7mg

Calcium

11%108mg

82.7 mgvs108 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56.7%0.51mg

Copper

108%0.97mg

0.51 mgvs0.97 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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65.6%5.24mg

Iron

34.5%2.76mg

5.24 mgvs2.76 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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23.6%99mg

Magnesium

40%168mg

99 mgvs168 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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44%1mg

Manganese

121%2.8mg

1 mgvs2.8 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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46.6%326mg

Phosphorus

41%288mg

326 mgvs288 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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28%957mg

Potassium

81%2748mg

957 mgvs2748 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.72%2.6μg

Selenium

6.55%3.6μg

2.6 μgvs3.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.16%2.36mg

Sodium

1.6%24mg

2.36 mgvs24 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21.5%2.36mg

Zinc

17.5%1.92mg

2.36 mgvs1.92 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.27%158g

Water

30%1108g

158 gvs1108 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Eggplant:

Raw Eggplant contains 3.2 times more Vitamin B2, 5.7 times more Vitamin B3, 6.5 times more Vitamin B5, 3.6 times more Vitamin B6, 9.3 times more Vitamin C, 50.8 times more Vitamin E and 2.1 times more Vitamin K than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Eggplant have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
Both Boiled All Types Kidney Beans as well as Raw Eggplant have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Eggplant:

Boiled All Types Kidney Beans have 1.9 times more Iron and 1.2 times more Zinc than Raw Eggplant.
While Raw Eggplant contains 1.3 times more Calcium, 1.9 times more Copper, 1.7 times more Magnesium, 2.7 times more Manganese, 2.9 times more Potassium, 1.4 times more Selenium and 7 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Eggplant have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled All Types Kidney Beans have 2.6 times more Omega 3 and 1.7 times more Protein than Raw Eggplant.
While Raw Eggplant contains 3 times more Omega 6, 1.3 times more Carbohydrate, 56 times more Sugars and 2.4 times more Fiber than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Eggplant have similar amounts of Energy per 300 kcal.
Both Boiled All Types Kidney Beans as well as Raw Eggplant have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Kidney BeansVS Canned Kidney BeansEggplantVS Canned Kidney BeansBoiled Kidney BeansVS Boiled EggplantEggplantVS Boiled Eggplant

Compare Foods

Comparing Nutrients in 300 calories Boiled Kidney BeansVS Eggplant

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Eggplant?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: