Comparing Nutrients in 1 pound Cooked Frozen Asparagus VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus	51%	16%	33%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Frozen Asparagus	Canned Kidney Beans	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	4.67% 0.79g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.7% 8.7g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	2% 1.45g	11.6% 8.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	19% 7.26g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	24% 13.4g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	20% 181μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.29mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	26% 0.34mg	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	153% 612μg	41% 163μg	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	123% 111mg	6.05% 5.44mg	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	36.3% 5.44mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	68% 0.61mg	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	31.8% 2.54mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	33% 0.76mg	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	31.8% 222mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11.5% 427g	9.57% 354g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Asparagus have 2 times more Vitamin B2, 2.5 times more Vitamin B3, 3.8 times more Vitamin B9, 20.3 times more Vitamin C, 60 times more Vitamin E and 19.5 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Vitamin B1 and 3.7 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled and Drained Frozen Asparagus as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Frozen Asparagus have 4.3 times more Selenium and 1.2 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Calcium, 1.3 times more Copper, 2.1 times more Iron, 2.7 times more Magnesium, 1.8 times more Phosphorus, 1.4 times more Potassium and 98.7 times more Sodium than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus and Canned All Types Kidney Beans have similar amounts of Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Asparagus have 1.7 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.7 times more Energy, 8.2 times more Omega 3, 7.6 times more Carbohydrate, 5.8 times more Sugars, 2.7 times more Fiber and 1.8 times more Protein than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.