Comparing Nutrients in 7 ounces Cooked Asparagus VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Asparagus	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.27% 8.16g	35% 45.2g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	0.88% 0.64g	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	2.16% 1.57g	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	% 0.83g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	11% 99μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.2% 0.28mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	18.3% 0.24mg	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	74% 296μg	64.5% 258μg	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	17% 15.3mg	2.65% 2.4mg	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	20% 2.98mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83.7% 100μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	47.6% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 43.5μg	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	22.6% 1.8mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	37% 0.85mg	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	15.3% 107mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.97% 184g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Asparagus vs Boiled Kidney Beans:

• Boiled and Drained Asparagus have more Vitamin A, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3, 6.4 times more Vitamin C, 50 times more Vitamin E and 6 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B6 than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Boiled All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 7 oz.
• Both Boiled and Drained Asparagus as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Asparagus vs Boiled Kidney Beans:

• Boiled and Drained Asparagus have 5.5 times more Selenium and 1.4 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Calcium, 1.3 times more Copper, 2.4 times more Iron, 3 times more Magnesium, 2.8 times more Manganese, 2.6 times more Phosphorus, 1.8 times more Potassium and 1.7 times more Zinc than Boiled and Drained Asparagus.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Asparagus have 4.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.8 times more Energy, 5.9 times more Omega 3, 5.5 times more Carbohydrate, 3.2 times more Fiber and 3.6 times more Protein than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.