Comparing Nutrients in 7 ounces Red Kidney Beans VS Cooked Asparagus

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Red Kidney Beans	Cooked Asparagus	Recommended Dietary Allowance
Energy	23% 669kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	80% 44.7g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	83.7% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cooked Asparagus	Recommended Dietary Allowance
Calcium	16.5% 165mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.97% 184g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Red Kidney Beans have 3.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 3.5 times more Vitamin B5, 5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Cooked Asparagus.
• While 7 oz of Boiled and Drained Asparagus contain more Vitamin A, 1.7 times more Vitamin C, 7.1 times more Vitamin E and 9 times more Vitamin K than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Red Kidney Beans as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Red Kidney Beans have 3.6 times more Calcium, 4.2 times more Copper, 7.4 times more Iron, 9.9 times more Magnesium, 7.2 times more Manganese, 7.5 times more Phosphorus, 6.1 times more Potassium and 4.7 times more Zinc than Cooked Asparagus.
• While 7 oz of Boiled and Drained Asparagus contain 1.9 times more Selenium and 7.9 times more Water than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Boiled and Drained Asparagus lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 15.3 times more Energy, 12.3 times more Omega 3, 14.9 times more Carbohydrate, 1.6 times more Sugars, 7.6 times more Fiber and 9.4 times more Protein than Cooked Asparagus.
• 7 ounces of Cooked Asparagus provide inadequate amounts of Energy and Omega 3
• Both Raw Red Kidney Beans as well as Boiled and Drained Asparagus provide inadequate amounts of Omega 6 in seven ounces.