Comparing Nutrients in 5 ounces Boiled Sprouted Kidney Beans with Salt VS Cooked Asparagus with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Kidney Beans with Salt	44%	12%	44%
Cooked Asparagus with Salt	34%	7%	59%

Macro Nutrients

	Boiled Sprouted Kidney Beans with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.15% 6.7g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	NA	2.54% 1.84g	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	1.54% 1.1g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	NA	7.46% 2.83g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Kidney Beans with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.87% 71μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.8% 0.51mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.8% 0.39mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	8.6% 0.11mg	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	16.7% 66.6μg	53% 211μg	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	56% 50.5mg	12% 11mg	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	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	59.8% 71.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Kidney Beans with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Calcium	2.7% 27mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31μg	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	15.8% 1.26mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	9.5% 0.22mg	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	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	15.7% 8.65μg	55μg per day for Men 19-50 years
Sodium	23% 344mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Kidney Beans with Salt VS Cooked Asparagus with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Sprouted Kidney Beans with Salt vs Cooked Asparagus with Salt:

• 5 ounces of Boiled Sprouted Kidney Beans with Salt have 2.2 times more Vitamin B1, 2 times more Vitamin B2, 2.8 times more Vitamin B3, 1.7 times more Vitamin B5 and 4.6 times more Vitamin C than Cooked Asparagus with Salt.
• While 5 oz of Boiled and Drained Asparagus with Salt contain more Vitamin A and 3.2 times more Vitamin B9 than Boiled and Drained Sprouted Kidney Beans with Salt.
• Both Boiled Sprouted Kidney Beans with Salt and Cooked Asparagus with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled Sprouted Kidney Beans with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Sprouted Kidney Beans with Salt as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Sprouted Kidney Beans with Salt vs Cooked Asparagus with Salt:

• 5 ounces of Boiled Sprouted Kidney Beans with Salt have 1.6 times more Magnesium and 1.3 times more Manganese than Cooked Asparagus with Salt.
• While 5 oz of Boiled and Drained Asparagus with Salt contain 1.4 times more Phosphorus, 10.2 times more Selenium and 1.4 times more Zinc than Boiled and Drained Sprouted Kidney Beans with Salt.
• Both Boiled Sprouted Kidney Beans with Salt and Cooked Asparagus with Salt contain similar levels of Copper, Iron, Potassium, Sodium and Water per five ounces.
• 5 ounces of Boiled Sprouted Kidney Beans with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Sprouted Kidney Beans with Salt have 6.7 times more Omega 3 and 2 times more Protein than Cooked Asparagus with Salt.
• Both Boiled Sprouted Kidney Beans with Salt and Cooked Asparagus with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cooked Asparagus with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Sprouted Kidney Beans with Salt as well as Boiled and Drained Asparagus with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.