Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Cooked Asparagus

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Canned Kidney Beans	Cooked Asparagus	Recommended Dietary Allowance
Energy	29% 840kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	4.47% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	31.6% 41g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	18% 13g	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	0% 0g	11% 7.9g	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	% 0g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 0.8g	g per day for Men 19-50 years
Fiber	113% 43g	52.6% 20g	38g per day for Men 19-50 years
Protein	93% 52.2g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	NA	55.6% 500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	67.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	60.8% 0.79mg	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	90% 360μg	373% 1490μg	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	13.3% 12mg	85.6% 77mg	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	1.33% 0.2mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	422% 506μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked Asparagus	Recommended Dietary Allowance
Calcium	34% 340mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	183% 1.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.48% 219μg	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	146% 11.7mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	67% 1.54mg	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	129% 900mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	21% 780g	25% 926g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Cooked Asparagus:

• Boiled and Drained Asparagus contain 1.4 times more Vitamin B1, 2.7 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B5, 4.1 times more Vitamin B9, 6.4 times more Vitamin C, 75 times more Vitamin E and 12.3 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Asparagus have similar amounts of Vitamin B6 per 1 kg.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Cooked Asparagus:

• Canned All Types Kidney Beans have 1.5 times more Calcium, 1.3 times more Iron, 1.9 times more Magnesium, 1.7 times more Phosphorus and 21.1 times more Sodium than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 6.8 times more Selenium and 1.3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Asparagus have similar amounts of Copper, Manganese, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 3.8 times more Energy, 2.8 times more Omega 3, 3.5 times more Carbohydrate, 1.4 times more Sugars, 2.2 times more Fiber and 2.2 times more Protein than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Asparagus have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.