Comparing Nutrients in 7 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	2.26% 65.5kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.2% 9.37g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	NA	3.56% 2.58g	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	2.16% 1.57g	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	% 0.83g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	NA	10.4% 3.97g	38g per day for Men 19-50 years
Protein	17% 9.6g	8.5% 4.76g	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	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.7% 0.54mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	23.3% 93μg	74% 296μg	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	78.5% 70.6mg	17% 15.3mg	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	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	83.7% 100μg	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	3.77% 37.7mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 43.5μg	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% 1.77mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	13.3% 0.31mg	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	10.8% 75.4mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	32% 482mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Kidney Beans with Salt VS Cooked Asparagus with Salt per 7 oz

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

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

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

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

• 7 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 7 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 seven ounces.
• 7 ounces of Boiled Sprouted Kidney Beans with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.
• 7 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 seven ounces.