Comparing Nutrients in 5 ounces Cooked Asparagus VS California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Cooked Asparagus	California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.08% 31kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.83g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	2.54% 1.84g	NA	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	1.54% 1.1g	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	93% 35.3g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.87% 71μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.38% 0.32mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	43.3% 0.56mg	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	53% 211μg	140% 558μg	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	12% 11mg	7.1% 6.38mg	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	14% 2.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.8% 71.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	173% 1.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31μg	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	16% 1.3mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	61.6% 1.4mg	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	11% 76.5mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.65μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	7.73% 0.85mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus VS California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Asparagus versus 5 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Asparagus vs California Red Kidney Beans:

• 5 ounces of Cooked Asparagus have more Vitamin A and 1.7 times more Vitamin C than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 3.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 3.5 times more Vitamin B5, 5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Boiled and Drained Asparagus.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Asparagus as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Asparagus vs California Red Kidney Beans:

• 5 ounces of Cooked Asparagus have 1.9 times more Selenium and 7.9 times more Water than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 8.5 times more Calcium, 6.7 times more Copper, 10.3 times more Iron, 11.4 times more Magnesium, 6.5 times more Manganese, 7.5 times more Phosphorus, 6.7 times more Potassium and 4.3 times more Zinc than Boiled and Drained Asparagus.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw California Red Kidney Beans contain 15 times more Energy, 2.9 times more Omega 3, 14.5 times more Carbohydrate, 12.5 times more Fiber and 10.2 times more Protein than Boiled and Drained Asparagus.
• 5 ounces of Cooked Asparagus provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Asparagus as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.