Comparing Nutrients in 300 calories Boiled Eggplant with SaltVS Boiled Kidney Beans

Weight per 300 calories

Boiled Eggplant with Salt

909g

Boiled Kidney Beans

236g

Boiled All Types Kidney Beans have 3.8 times more energy per unit of mass than Boiled and Drained Eggplant with Salt, which is average in comparison to other foods. Boiled Eggplant with Salt having low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Eggplant with Salt

86%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Boiled Eggplant with Saltvs Boiled Kidney Beans

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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2.16%2.1g

Fat

1.2%1.2g

2.1 gvs1.2 g

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

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1.25%0.4g

Saturated Fat

0.54%0.17g

0.4 gvs0.17 g

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

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8.52%0.14g

Omega 3

25%0.4g

0.14 gvs0.4 g

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

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4.17%0.71g

Omega 6

1.5%0.26g

0.71 gvs0.26 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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57%74g

Carbohydrate

41.4%54g

74 gvs54 g

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

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40%29g

Sugars

1.04%0.76g

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

29 gvs0.76 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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60%22.7g

Fiber

39.8%15g

22.7 gvs15 g

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

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13.5%7.55g

Protein

36.6%20.5g

7.55 gvs20.5 g

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

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Vitamins

Boiled Eggplant with Saltvs Boiled Kidney Beans

2.02%18μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

18 μgvs0 μg

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

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57.6%0.69mg

Vitamin B1

31.5%0.38mg

Thiamine

0.69 mgvs0.38 mg

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

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14%0.18mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.18 mgvs0.14 mg

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

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34%5.45mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

5.45 mgvs1.37 mg

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

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13.6%0.68mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.68 mgvs0.52 mg

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

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60%0.78mg

Vitamin B6

22%0.28mg

Pyridoxine

0.78 mgvs0.28 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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32%127μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

127 μgvs307 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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13%12mg

Vitamin C

3.15%2.83mg

Ascorbic acid

12 mgvs2.83 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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25%3.73mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

3.73 mgvs0.071 mg

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

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22%26.4μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

26.4 μgvs20 μg

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

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Minerals

Boiled Eggplant with Saltvs Boiled Kidney Beans

5.45%54.5mg

Calcium

8.27%82.7mg

54.5 mgvs82.7 mg

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

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59.6%0.54mg

Copper

56.7%0.51mg

0.54 mgvs0.51 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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28.4%2.27mg

Iron

65.6%5.24mg

2.27 mgvs5.24 mg

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

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24%100mg

Magnesium

23.6%99mg

100 mgvs99 mg

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

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44.7%1.03mg

Manganese

44%1mg

1.03 mgvs1 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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19.5%136mg

Phosphorus

46.6%326mg

136 mgvs326 mg

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

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33%1118mg

Potassium

28%957mg

1118 mgvs957 mg

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

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1.65%0.91μg

Selenium

4.72%2.6μg

0.91 μgvs2.6 μg

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

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145%2173mg

Sodium

0.16%2.36mg

2173 mgvs2.36 mg

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

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9.9%1.1mg

Zinc

21.5%2.36mg

1.1 mgvs2.36 mg

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

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22%815g

Water

4.27%158g

815 gvs158 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 Eggplant with Salt vs Boiled Kidney Beans:

Boiled and Drained Eggplant with Salt has 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 4 times more Vitamin B3, 1.3 times more Vitamin B5, 2.8 times more Vitamin B6, 4.2 times more Vitamin C, 52.6 times more Vitamin E and 1.3 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.4 times more Vitamin B9 than Boiled and Drained Eggplant with Salt.
Both Boiled and Drained Eggplant with Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

Boiled and Drained Eggplant with Salt has 919.8 times more Sodium and 5.2 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.5 times more Calcium, 2.3 times more Iron, 2.4 times more Phosphorus, 2.9 times more Selenium and 2.2 times more Zinc than Boiled and Drained Eggplant with Salt.
Both Boiled and Drained Eggplant with Salt and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium, Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Eggplant with Salt has 2.8 times more Omega 6, 1.4 times more Carbohydrate, 38.5 times more Sugars and 1.5 times more Fiber than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.9 times more Omega 3 and 2.7 times more Protein than Boiled and Drained Eggplant with Salt.
Both Boiled and Drained Eggplant with Salt and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Eggplant with Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Eggplant with SaltVS Boiled White Gourd-flowered with SaltBoiled Kidney BeansVS Boiled White Gourd-flowered with SaltBoiled Eggplant with SaltVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Boiled Eggplant with SaltVS Boiled Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: