Comparing Nutrients in 500 calories California Red Kidney Beans VS Cooked Asparagus

Weight per 500 calories

• California Red Kidney Beans: 152g
• Cooked Asparagus: 2273g

California Red Kidney Beans have 15 times more energy per 100g than Cooked Asparagus. It has high energy density when compared to other foods. Boiled and Drained Asparagus having very low energy density.

Which food has more nutrients per 500 calories - California Red Kidney Beans or Cooked Asparagus?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	California Red Kidney Beans	Cooked Asparagus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	40.8% 29.5g	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	24.8% 18g	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	% 9.55g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	99% 37.7g	120% 45.5g	38g per day for Men 19-50 years
Protein	66% 37g	97% 54.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	126% 1136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	243% 3.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	154% 24.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	138% 1.8mg	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	149% 597μg	847% 3386μg	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	7.58% 6.8mg	194% 175mg	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	227% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	958% 1150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Asparagus	Recommended Dietary Allowance
Calcium	29.5% 295mg	52.3% 523mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	417% 3.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.4% 498μg	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	177% 14mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	75.8% 318mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	152% 3.5mg	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	87.7% 614mg	175% 1227mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	150% 5091mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	252% 139μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	21.2% 318mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	0.48% 18g	57% 2105g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Cooked Asparagus:

• Boiled and Drained Asparagus contain more Vitamin A, 4.6 times more Vitamin B1, 9.5 times more Vitamin B2, 7.9 times more Vitamin B3, 4.3 times more Vitamin B5, 3 times more Vitamin B6, 5.7 times more Vitamin B9 and 25.7 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for California Red Kidney Beans vs Cooked Asparagus:

• Boiled and Drained Asparagus contain 1.8 times more Calcium, 2.3 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 2.3 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium, 28.6 times more Selenium, 19.1 times more Sodium, 3.5 times more Zinc and 118.3 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Asparagus contain 13.2 times more Fat, 5.2 times more Omega 3, 21.1 times more Omega 6 and 1.5 times more Protein than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Boiled and Drained Asparagus have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.