Comparing Nutrients in 5 ounces Canned Kidney Beans VS Canned Asparagus

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Canned Asparagus	35%	24%	41%

Macro Nutrients

	Canned Kidney Beans	Canned Asparagus	Recommended Dietary Allowance
Energy	4.1% 119kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	2.07% 1.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	5.4% 3.03g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Canned Asparagus	Recommended Dietary Allowance
Vitamin A	NA	6.46% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	8.45% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	12% 0.16mg	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	12.8% 51μg	34% 136μg	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	1.9% 1.7mg	29% 26mg	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	0.19% 0.028mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	48.8% 58.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Canned Asparagus	Recommended Dietary Allowance
Calcium	4.8% 48mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	15% 0.14mg	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	20.7% 1.66mg	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	10.5% 0.24mg	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	18.2% 128mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	27% 407mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3% 111g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Canned Asparagus per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Canned Asparagus:

• 5 ounces of Canned Kidney Beans have 1.9 times more Vitamin B1 than Canned Asparagus.
• While 5 oz of Canned Asparagus Solids contain 2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.5 times more Vitamin B6, 2.7 times more Vitamin B9, 15.3 times more Vitamin C, 61 times more Vitamin E and 10.1 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Canned Asparagus provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Canned All Types Kidney Beans as well as Canned Asparagus Solids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Canned Asparagus:

• 5 ounces of Canned Kidney Beans have 2.1 times more Calcium, 1.4 times more Copper, 2.7 times more Magnesium, 2.1 times more Phosphorus and 1.4 times more Potassium than Canned Asparagus.
• While 5 oz of Canned Asparagus Solids contain 1.6 times more Iron and 1.9 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Canned Asparagus contain similar levels of Manganese, Sodium, Zinc and Water per five ounces.
• 5 ounces of Canned Kidney Beans lack sufficient amounts of Selenium
• 5 ounces of Canned Asparagus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 4.4 times more Energy, 5.5 times more Omega 3, 5.9 times more Carbohydrate, 1.7 times more Sugars, 2.7 times more Fiber and 2.4 times more Protein than Canned Asparagus.
• 5 ounces of Canned Asparagus provide inadequate amounts of Energy, Omega 3 and Carbohydrate
• Both Canned All Types Kidney Beans as well as Canned Asparagus Solids provide inadequate amounts of Omega 6 in five ounces.