Comparing Nutrients in 5 ounces Canned Asparagus with Liquids VS Boiled Young Lima Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids	38%	9%	53%
Boiled Young Lima Beans with Salt	22%	2%	76%

Macro Nutrients

	Canned Asparagus with Liquids	Boiled Young Lima Beans with Salt	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.5g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	3.2% 2.3g	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	3.73% 1.4g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	4.56% 2.55g	17.2% 9.65g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids	Boiled Young Lima Beans with Salt	Recommended Dietary Allowance
Vitamin A	6.14% 55.3μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.54% 1.2mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	7.3% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	21% 0.27mg	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	30% 120μg	9.2% 37μg	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	26% 23.4mg	16% 14.3mg	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	2.74% 0.41mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55.3μg	7.32% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids	Boiled Young Lima Beans with Salt	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	48% 0.43mg	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	10.6% 0.85mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	9.37% 0.22mg	77% 1.77mg	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	7.7% 54mg	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	24% 359mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.6% 134g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus with Liquids VS Boiled Young Lima Beans with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Asparagus with Liquids versus 5 oz of Boiled Young Lima Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Asparagus with Liquids vs Boiled Young Lima Beans with Salt:

• 5 ounces of Canned Asparagus with Liquids have 2.1 times more Vitamin A, 3.3 times more Vitamin B9, 1.6 times more Vitamin C and 6.3 times more Vitamin K than Boiled Young Lima Beans with Salt.
• While 5 oz of Boiled and Drained Young Lima Beans with Salt contain 2.6 times more Vitamin B1, 2.1 times more Vitamin B5 and 2 times more Vitamin B6 than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus with Liquids and Boiled Young Lima Beans with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• Both Canned Asparagus Solids and Liquids as well as Boiled and Drained Young Lima Beans with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Asparagus with Liquids vs Boiled Young Lima Beans with Salt:

• 5 ounces of Canned Asparagus with Liquids have 1.4 times more Water than Boiled Young Lima Beans with Salt.
• While 5 oz of Boiled and Drained Young Lima Beans with Salt contain 2.1 times more Calcium, 2.9 times more Copper, 4.1 times more Iron, 8.2 times more Magnesium, 8.2 times more Manganese, 3.4 times more Phosphorus, 3.3 times more Potassium, 9.7 times more Sodium and 1.7 times more Zinc than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus with Liquids and Boiled Young Lima Beans with Salt contain similar levels of Selenium per five ounces.
• 5 ounces of Canned Asparagus with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Young Lima Beans with Salt contain 8.2 times more Energy, 12.5 times more Omega 3, 9.5 times more Carbohydrate, 1.6 times more Sugars, 5.3 times more Fiber and 3.8 times more Protein than Canned Asparagus Solids and Liquids.
• 5 ounces of Canned Asparagus with Liquids provide inadequate amounts of Energy, Omega 3 and Carbohydrate
• Both Canned Asparagus Solids and Liquids as well as Boiled and Drained Young Lima Beans with Salt provide inadequate amounts of Omega 6 in five ounces.