Comparing Nutrients in 300 calories Boiled Kidney Beans VS Asparagus

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Asparagus: 1500g

Boiled Kidney Beans have 6.4 times more energy per 100g than Asparagus. It has average energy density when compared to other foods. Raw Asparagus having very low energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Asparagus?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Asparagus	35%	4%	61%

Macro Nutrients

	Boiled Kidney Beans	Asparagus	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	3.53% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	44.8% 58.2g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	39% 28g	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	20.7% 15g	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	% 9.75g	g per day for Men 19-50 years
Sucrose	NA	% 3.45g	g per day for Men 19-50 years
Fiber	39.8% 15g	83% 31.5g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	163% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	105% 1.37mg	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	76.8% 307μg	195% 780μg	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	3.15% 2.83mg	93% 84mg	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	0.47% 0.071mg	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	520% 624μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Asparagus	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	315% 2.84mg	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	65.6% 5.24mg	401% 32mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	103% 2.37mg	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	46.6% 326mg	111% 780mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	89% 3030mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	62.7% 34.5μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	73.6% 8.1mg	11mg per day for Men 19-50 years
Water	4.27% 158g	37.8% 1398g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Asparagus:

• Raw Asparagus contain more Vitamin A, 5.7 times more Vitamin B1, 15.4 times more Vitamin B2, 10.7 times more Vitamin B3, 7.9 times more Vitamin B5, 4.8 times more Vitamin B6, 2.5 times more Vitamin B9, 29.6 times more Vitamin C, 239.2 times more Vitamin E and 31.4 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Asparagus:

• Raw Asparagus contain 4.4 times more Calcium, 5.6 times more Copper, 6.1 times more Iron, 2.1 times more Magnesium, 2.3 times more Manganese, 2.4 times more Phosphorus, 3.2 times more Potassium, 13.3 times more Selenium, 3.4 times more Zinc and 8.8 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 2.7 times more Omega 3 than Raw Asparagus.
• While Raw Asparagus contain 2.4 times more Omega 6, 37.3 times more Sugars, 2.1 times more Fiber and 1.6 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Asparagus have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Asparagus have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.