Comparing Nutrients in 300 calories Cooked Frozen Asparagus VS Canned Kidney Beans

Weight per 300 calories

• Cooked Frozen Asparagus: 1667g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 4.7 times more energy per unit of mass than Boiled and Drained Frozen Asparagus, which is average in comparison to other foods. Cooked Frozen Asparagus having very low energy density.

Which food has more nutrients per 300 calories - Cooked Frozen Asparagus or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	40% 51.8g	130g per day for Men 19-50 years
Sugars	7.36% 5.33g	9.1% 6.6g	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	% 6.6g	g per day for Men 19-50 years
Fiber	70% 26.7g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	87.8% 49g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	74% 667μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.7% 2.63mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	20.3% 0.26mg	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	563% 2250μg	32% 129μg	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	452% 407mg	4.76% 4.3mg	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	133% 20mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1111% 1333μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	30% 300mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	53.6% 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	117% 9.33mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	26% 0.6mg	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	117% 817mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	84.3% 2867mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	62% 6.83mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	42.4% 1568g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Frozen Asparagus vs Canned Kidney Beans:

• Boiled and Drained Frozen Asparagus have 2.6 times more Vitamin B1, 9.4 times more Vitamin B2, 11.8 times more Vitamin B3, 5.3 times more Vitamin B5, 1.3 times more Vitamin B6, 17.5 times more Vitamin B9, 94.9 times more Vitamin C, 280 times more Vitamin E and 91.1 times more Vitamin K than Canned All Types Kidney Beans.
• Both Boiled and Drained Frozen Asparagus as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Asparagus vs Canned Kidney Beans:

• Boiled and Drained Frozen Asparagus have 2.5 times more Calcium, 3.6 times more Copper, 2.2 times more Iron, 1.7 times more Magnesium, 3.9 times more Manganese, 2.5 times more Phosphorus, 3.4 times more Potassium, 20.2 times more Selenium, 4.2 times more Zinc and 5.6 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 21.1 times more Sodium than Boiled and Drained Frozen Asparagus.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Frozen Asparagus have 3.3 times more Fat, 3.2 times more Saturated Fat, 7.7 times more Omega 6, 1.7 times more Fiber and 2.6 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Omega 3 and 1.6 times more Carbohydrate than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus and Canned All Types Kidney Beans have similar amounts of Energy and Sugars per 300 kcal.
• Both Boiled and Drained Frozen Asparagus as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.