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

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Asparagus	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.057g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.23% 5.5g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	3.68% 2.66g	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	1.96% 1.4g	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	% 0.92g	NA	g per day for Men 19-50 years
Sucrose	% 0.33g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	34.7% 13g	38g per day for Men 19-50 years
Protein	5.57% 3.1g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	6% 54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.66% 1.4mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	11.3% 0.15mg	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	18.4% 73.7μg	26.2% 105μg	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	8.8% 7.94mg	1.9% 1.7mg	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	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.4% 34mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	45.5% 0.41mg	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	38% 3.03mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	9.74% 0.22mg	19.6% 0.45mg	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	10.5% 73.7mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	8.42% 286mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.57% 132g	2.56% 95g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Asparagus have more Vitamin A, 2.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.7 times more Vitamin C than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.4 times more Vitamin B9 than Raw Asparagus.
• Both Asparagus and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Asparagus as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Asparagus have 1.9 times more Selenium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.8 times more Calcium, 1.5 times more Copper, 1.4 times more Iron, 3.4 times more Magnesium, 2 times more Manganese, 2.6 times more Phosphorus, 2.1 times more Potassium and 1.6 times more Zinc than Raw Asparagus.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled California Red Kidney Beans contain 6.2 times more Energy, 3.2 times more Omega 3, 5.8 times more Carbohydrate, 4.4 times more Fiber and 4.2 times more Protein than Raw Asparagus.
• 5 ounces of Asparagus provide inadequate amounts of Energy and Omega 3
• Both Raw Asparagus as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.