Comparing Nutrients in 1 kilogram Cooked Frozen Asparagus with Salt VS Boiled Sprouted Kidney Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus with Salt	51%	16%	33%
Boiled Sprouted Kidney Beans with Salt	44%	12%	44%

Macro Nutrients

	Cooked Frozen Asparagus with Salt	Boiled Sprouted Kidney Beans with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	121% 1.94g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19g	36.3% 47.2g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	42% 16g	NA	38g per day for Men 19-50 years
Protein	52.7% 29.5g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus with Salt	Boiled Sprouted Kidney Beans with Salt	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	210% 2.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	189% 30.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.58mg	76.2% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	71.5% 0.93mg	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	338% 1350μg	118% 470μg	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	271% 244mg	396% 356mg	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	80% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	667% 800μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus with Salt	Boiled Sprouted Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	18% 180mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	193% 1.74mg	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	70% 5.6mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	86.5% 2mg	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	70% 490mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	162% 2430mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	25.4% 941g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Asparagus with Salt VS Boiled Sprouted Kidney Beans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Asparagus with Salt versus 1 kg of Boiled Sprouted Kidney Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Asparagus with Salt vs Boiled Sprouted Kidney Beans with Salt:

• 1 kilogram of Cooked Frozen Asparagus with Salt has more Vitamin A and 2.9 times more Vitamin B9 than Boiled Sprouted Kidney Beans with Salt.
• While 1 kg of Boiled and Drained Sprouted Kidney Beans with Salt contains 5.6 times more Vitamin B1, 2.7 times more Vitamin B2, 2.9 times more Vitamin B3, 2.4 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.5 times more Vitamin C than Boiled Frozen Asparagus, drained with Salt.
• 1 kilogram of Cooked Frozen Asparagus with Salt have insufficient amounts of Vitamin B6
• 1 kilogram of Boiled Sprouted Kidney Beans with Salt have insufficient amounts of Vitamin A
• Both Boiled Frozen Asparagus, drained with Salt as well as Boiled and Drained Sprouted Kidney Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Asparagus with Salt vs Boiled Sprouted Kidney Beans with Salt:

• 1 kilogram of Cooked Frozen Asparagus with Salt has 1.3 times more Phosphorus and 6.5 times more Selenium than Boiled Sprouted Kidney Beans with Salt.
• While 1 kg of Boiled and Drained Sprouted Kidney Beans with Salt contains 1.7 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium and 1.4 times more Manganese than Boiled Frozen Asparagus, drained with Salt.
• Both Cooked Frozen Asparagus with Salt and Boiled Sprouted Kidney Beans with Salt contain similar levels of Potassium, Sodium, Zinc and Water per one kilogram.
• 1 kilogram of Boiled Sprouted Kidney Beans with Salt lack sufficient amounts of Selenium
• Both Boiled Frozen Asparagus, drained with Salt as well as Boiled and Drained Sprouted Kidney Beans with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Sprouted Kidney Beans with Salt contains 19.4 times more Omega 3, 2.5 times more Carbohydrate and 1.6 times more Protein than Boiled Frozen Asparagus, drained with Salt.
• 1 kilogram of Cooked Frozen Asparagus with Salt provide inadequate amounts of Omega 3 and Carbohydrate
• Both Boiled Frozen Asparagus, drained with Salt as well as Boiled and Drained Sprouted Kidney Beans with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.