Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Cooked Frozen Asparagus

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	8.5% 246kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	2.04% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	2.93% 3.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	48.6% 18.5g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	32.4% 18g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	3.05% 0.04mg	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	36.7% 147μg	67% 268μg	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	2.65% 2.4mg	54% 48.4mg	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	NA	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	132% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	13% 131mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	23% 0.21mg	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	74% 5.9mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	12% 0.28mg	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	39% 272mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	3.6% 133g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cooked Frozen Asparagus per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Cooked Frozen Asparagus to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Boiled California Red Kidney Beans have 2 times more Vitamin B1, 1.4 times more Vitamin B5 and 5.2 times more Vitamin B6 than Cooked Frozen Asparagus.
• While 7 oz of Boiled and Drained Frozen Asparagus contain more Vitamin A, 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.8 times more Vitamin B9 and 20.3 times more Vitamin C than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Cooked Frozen Asparagus have insufficient amounts of Vitamin B6
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled California Red Kidney Beans have 3.7 times more Calcium, 2.8 times more Copper, 5.3 times more Iron, 4.8 times more Magnesium, 2.3 times more Manganese, 2.8 times more Phosphorus, 2.4 times more Potassium and 2.1 times more Zinc than Cooked Frozen Asparagus.
• While 7 oz of Boiled and Drained Frozen Asparagus contain 3.3 times more Selenium and 1.4 times more Water than Boiled California Red Kidney Beans.
• 7 ounces of Cooked Frozen Asparagus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 6.9 times more Energy, 3.2 times more Omega 3, 11.7 times more Carbohydrate, 5.8 times more Fiber and 3.1 times more Protein than Cooked Frozen Asparagus.
• 7 ounces of Cooked Frozen Asparagus provide inadequate amounts of Energy, Omega 3 and Carbohydrate
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Frozen Asparagus provide inadequate amounts of Omega 6 in seven ounces.