Comparing Nutrients in 100 calories Canned Kidney Beans VS Canned Asparagus

Weight per 100 calories

• Canned Kidney Beans: 119g
• Canned Asparagus: 526g

Canned Kidney Beans have 4.4 times more energy per 100g than Canned Asparagus. It has average energy density when compared to other foods. Canned Asparagus Solids having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Kidney Beans or Canned Asparagus?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Canned Asparagus	35%	24%	41%

Macro Nutrients

	Canned Kidney Beans	Canned Asparagus	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	3.53% 3.42g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	4.93% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	8.33% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	9.96% 13g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	7.7% 5.58g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	13.5% 5.1g	22% 8.42g	38g per day for Men 19-50 years
Protein	11% 6.2g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Canned Asparagus	Recommended Dietary Allowance
Vitamin A	NA	24% 216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.67% 0.061mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	31.4% 5.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.78% 0.088mg	44.5% 0.58mg	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	10.7% 43μg	126% 505μg	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	1.6% 1.43mg	108% 97mg	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	0.16% 0.024mg	43% 6.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.07% 4.9μg	181% 217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Canned Asparagus	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	8.42% 84.2mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	56% 0.51mg	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	17.4% 1.4mg	120% 9.63mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	12.5% 52.6mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	39% 0.89mg	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	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	26.6% 905mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	16.3% 8.95μg	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	101% 1511mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	2.5% 93g	13.4% 495g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Canned Asparagus Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Kidney Beans or Canned Asparagus?

Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Canned Asparagus:

• 100 kcal of Canned Asparagus Solids contain 2.3 times more Vitamin B1, 8.7 times more Vitamin B2, 10.3 times more Vitamin B3, 4.5 times more Vitamin B5, 6.6 times more Vitamin B6, 11.8 times more Vitamin B9, 67.8 times more Vitamin C, 269.7 times more Vitamin E and 44.5 times more Vitamin K than Canned All Types Kidney Beans.
• 100 calories of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Canned All Types Kidney Beans as well as Canned Asparagus Solids have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Kidney Beans vs Canned Asparagus:

• 100 kcal of Canned Asparagus Solids contain 2.1 times more Calcium, 3.1 times more Copper, 6.9 times more Iron, 1.6 times more Magnesium, 4.5 times more Manganese, 2.1 times more Phosphorus, 3.2 times more Potassium, 8.4 times more Selenium, 4.3 times more Sodium, 3.8 times more Zinc and 5.3 times more Water than Canned All Types Kidney Beans.
• 100 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Kidney Beans have 1.2 times more Omega 3 and 1.3 times more Carbohydrate than Canned Asparagus.
• While 100 kcal of Canned Asparagus Solids contain 4.8 times more Fat, 4.6 times more Saturated Fat, 11.2 times more Omega 6, 2.5 times more Sugars, 1.6 times more Fiber and 1.8 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Canned Asparagus offer comparable quantities of Energy per 100 calories.
• 100 calories of Canned Kidney Beans provide inadequate amounts of Omega 6