Comparing Nutrients in 1 pound Canned Kidney Beans VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Asparagus	35%	4%	61%

Macro Nutrients

	Canned Kidney Beans	Asparagus	Recommended Dietary Allowance
Energy	13% 381kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	11.8% 8.53g	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	6.26% 4.54g	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	% 2.95g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 1.04g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	25% 9.53g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Asparagus	Recommended Dietary Allowance
Vitamin A	NA	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	27.7% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	31.8% 0.41mg	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	41% 163μg	59% 236μg	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	6.05% 5.44mg	28.2% 25.4mg	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	0.6% 0.091mg	34% 5.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	157% 189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Asparagus	Recommended Dietary Allowance
Calcium	15.4% 154mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	95% 0.86mg	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	66.3% 5.3mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	31% 0.72mg	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	58.3% 408mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	27% 916mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	9.57% 354g	11.4% 423g	3700g per day for Men 19-50 years

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

• Raw Asparagus contain 2.8 times more Vitamin B2, 2.4 times more Vitamin B3, 2 times more Vitamin B5, 1.4 times more Vitamin B9, 4.7 times more Vitamin C, 56.5 times more Vitamin E and 10.1 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Asparagus have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Canned All Types Kidney Beans as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned All Types Kidney Beans have 1.4 times more Calcium, 1.9 times more Magnesium, 1.7 times more Phosphorus and 148 times more Sodium than Raw Asparagus.
• While Raw Asparagus contain 1.4 times more Copper, 1.8 times more Iron and 2.6 times more Selenium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Asparagus have similar amounts of Manganese, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 4.2 times more Energy, 8.2 times more Omega 3, 3.7 times more Carbohydrate, 2 times more Fiber and 2.4 times more Protein than Raw Asparagus.
• While Raw Asparagus contain more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Asparagus have similar amounts of Sugars per 1 lb.
• Both Canned All Types Kidney Beans as well as Raw Asparagus have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.