Comparing Nutrients in 1 pound Boiled Red Kidney Beans VS Canned Asparagus

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Canned Asparagus	35%	24%	41%

Macro Nutrients

	Boiled Red Kidney Beans	Canned Asparagus	Recommended Dietary Allowance
Energy	20% 576kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	7.18% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	8.6% 11g	130g per day for Men 19-50 years
Sugars	2% 1.45g	6.63% 4.8g	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	88.3% 33.6g	19% 7.26g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Canned Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.7% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	38.4% 0.5mg	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	147% 590μg	109% 435μg	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	93% 83.5mg	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	0.91% 0.14mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	156% 187μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Canned Asparagus	Recommended Dietary Allowance
Calcium	12.7% 127mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	48.4% 0.44mg	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	167% 13.3mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	33.5% 0.77mg	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	92% 644mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	86.8% 1302mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.5% 426g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Canned Asparagus per 1 lb

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

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

• 1 pound of Boiled Red Kidney Beans has 2.6 times more Vitamin B1, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Canned Asparagus.
• While 1 lb of Canned Asparagus Solids contains more Vitamin A, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 15.3 times more Vitamin C, 40.7 times more Vitamin E and 4.9 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned Asparagus provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Red Kidney Beans as well as Canned Asparagus Solids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Red Kidney Beans has 1.8 times more Calcium, 2.5 times more Copper, 1.6 times more Iron, 4.5 times more Magnesium, 2.8 times more Manganese, 3.3 times more Phosphorus, 2.3 times more Potassium and 2.7 times more Zinc than Canned Asparagus.
• While 1 lb of Canned Asparagus Solids contains 1.4 times more Selenium, 143.5 times more Sodium and 1.4 times more Water than Boiled Red Kidney Beans.
• 1 pound of Canned Asparagus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 6.7 times more Energy, 11.2 times more Omega 3, 9.3 times more Carbohydrate, 4.6 times more Fiber and 4.1 times more Protein than Canned Asparagus.
• 1 pound of Canned Asparagus provide inadequate amounts of Energy, Omega 3 and Carbohydrate
• Both Boiled Red Kidney Beans as well as Canned Asparagus Solids provide inadequate amounts of Omega 6 in one pound.