Comparing Nutrients in 14 ounces Cooked Frozen Asparagus VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus	51%	16%	33%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Frozen Asparagus	California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.69g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.62g	183% 237g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	NA	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	16.7% 6.35g	260% 99g	38g per day for Men 19-50 years
Protein	21% 11.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	121% 1.58mg	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	134% 536μg	391% 1564μg	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	108% 97mg	20% 18mg	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	31.8% 4.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	485% 4.37mg	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	27.8% 2.22mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	173% 3.97mg	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	27.8% 194mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	92% 10mg	11mg per day for Men 19-50 years
Water	10% 373g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Frozen Asparagus vs California Red Kidney Beans:

• Boiled and Drained Frozen Asparagus have more Vitamin A and 5.4 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2 times more Vitamin B3, 4.9 times more Vitamin B5, 19.9 times more Vitamin B6 and 2.9 times more Vitamin B9 than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Frozen Asparagus vs California Red Kidney Beans:

• Boiled and Drained Frozen Asparagus have 1.2 times more Selenium and 8 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 10.8 times more Calcium, 10.5 times more Copper, 16.7 times more Iron, 16 times more Magnesium, 7.1 times more Manganese, 8.3 times more Phosphorus, 8.7 times more Potassium and 6.2 times more Zinc than Boiled and Drained Frozen Asparagus.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Frozen Asparagus have 3.2 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 18.3 times more Energy, 8.4 times more Omega 3, 31.1 times more Carbohydrate, 15.6 times more Fiber and 8.3 times more Protein than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.