Comparing Nutrients in 14 ounces Cooked Asparagus VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Asparagus	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	3% 87.3kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	69.6% 90g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	1.75% 1.27g	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	4.32% 3.14g	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	67% 25.4g	38g per day for Men 19-50 years
Protein	17% 9.53g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	22% 198μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.4% 0.55mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	36.6% 0.48mg	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	148% 591μg	129% 516μg	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	34% 30.6mg	5.3% 4.76mg	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	39.7% 5.95mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 201μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	9.13% 91mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	95% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	2.17% 87μg	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	45% 3.6mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	74.2% 1.7mg	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	30.6% 214mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	9.94% 368g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Asparagus vs Boiled Kidney Beans:

• Boiled and Drained Asparagus have more Vitamin A, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3, 6.4 times more Vitamin C, 50 times more Vitamin E and 6 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B6 than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Boiled All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 14 oz.
• Both Boiled and Drained Asparagus as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Asparagus vs Boiled Kidney Beans:

• Boiled and Drained Asparagus have 5.5 times more Selenium and 1.4 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Calcium, 1.3 times more Copper, 2.4 times more Iron, 3 times more Magnesium, 2.8 times more Manganese, 2.6 times more Phosphorus, 1.8 times more Potassium and 1.7 times more Zinc than Boiled and Drained Asparagus.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Asparagus have 4.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.8 times more Energy, 5.9 times more Omega 3, 5.5 times more Carbohydrate, 3.2 times more Fiber and 3.6 times more Protein than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.