Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Cooked Frozen Asparagus

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	19.4% 562kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	4.67% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	6.7% 8.7g	130g per day for Men 19-50 years
Sugars	NA	2% 1.45g	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	111% 42g	19% 7.26g	38g per day for Men 19-50 years
Protein	74% 41.4g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	6.98% 0.091mg	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	84% 336μg	153% 612μg	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	123% 111mg	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	NA	36.3% 5.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	30% 299mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	53% 0.48mg	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	169% 13.5mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	27.6% 0.64mg	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	88.8% 621mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.5% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cooked Frozen Asparagus per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Cooked Frozen Asparagus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Cooked Frozen Asparagus:

• 1 pound of Boiled California Red Kidney Beans has 2 times more Vitamin B1, 1.4 times more Vitamin B5 and 5.2 times more Vitamin B6 than Cooked Frozen Asparagus.
• While 1 lb of Boiled and Drained Frozen Asparagus contains more Vitamin A, 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.8 times more Vitamin B9 and 20.3 times more Vitamin C than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Cooked Frozen Asparagus have insufficient amounts of Vitamin B6
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Cooked Frozen Asparagus:

• 1 pound of Boiled California Red Kidney Beans has 3.7 times more Calcium, 2.8 times more Copper, 5.3 times more Iron, 4.8 times more Magnesium, 2.3 times more Manganese, 2.8 times more Phosphorus, 2.4 times more Potassium and 2.1 times more Zinc than Cooked Frozen Asparagus.
• While 1 lb of Boiled and Drained Frozen Asparagus contains 3.3 times more Selenium and 1.4 times more Water than Boiled California Red Kidney Beans.
• 1 pound of Cooked Frozen Asparagus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 6.9 times more Energy, 3.2 times more Omega 3, 11.7 times more Carbohydrate, 5.8 times more Fiber and 3.1 times more Protein than Cooked Frozen Asparagus.
• 1 pound of Cooked Frozen Asparagus provide inadequate amounts of Energy, Omega 3 and Carbohydrate
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Frozen Asparagus provide inadequate amounts of Omega 6 in one pound.