Comparing Nutrients in 14 ounces AsparagusVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Asparagus

35%

61%

California Red Kidney Beans

29%

70%

14 oz ▼

Macro Nutrients

Asparagusvs California Red Kidney Beans

2.74%79.4kcal

Energy

45%1310kcal

79.4 kcalvs1310 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

0.49%0.48g

Fat

1.02%0.99g

0.48 gvs0.99 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

0.5%0.16g

Saturated Fat

0.45%0.14g

0.16 gvs0.14 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

2.5%0.04g

Omega 3

21%0.33g

0.04 gvs0.33 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

0.93%0.16g

Omega 6

1.26%0.21g

0.16 gvs0.21 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

12%15.4g

Carbohydrate

183%237g

15.4 gvs237 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

10.3%7.46g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

7.46 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

5.47%3.97g

Fructose

≤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]

3.97 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

%2.58g

Glucose

2.58 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

%0.91g

Sucrose

0.91 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

22%8.33g

Fiber

260%99g

8.33 gvs99 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

15.6%8.73g

Protein

173%97g

8.73 gvs97 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Asparagusvs California Red Kidney Beans

16.8%151μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

151 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

47.3%0.57mg

Vitamin B1

175%2.1mg

Thiamine

0.57 mgvs2.1 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

43%0.56mg

Vitamin B2

67%0.87mg

Riboflavin

0.56 mgvs0.87 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

24.3%3.9mg

Vitamin B3

51%8.18mg

Niacin, nicotinic acid, niacinamide

3.9 mgvs8.18 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

21.7%1.1mg

Vitamin B5

62%3.1mg

Pantothenic acid

1.1 mgvs3.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

27.8%0.36mg

Vitamin B6

121%1.58mg

Pyridoxine

0.36 mgvs1.58 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

51.6%206μg

Vitamin B9

391%1564μg

Folates and Folic Acid

206 μgvs1564 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

24.7%22.2mg

Vitamin C

20%18mg

Ascorbic acid

22.2 mgvs18 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

30%4.5mg

Vitamin E

Tocopherols and Tocotrienols

4.5 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

138%165μg

Vitamin K

Phytomenadione or phylloquinone

165 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Asparagusvs California Red Kidney Beans

9.53%95mg

Calcium

77.4%774mg

95 mgvs774 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

83.3%0.75mg

Copper

485%4.37mg

0.75 mgvs4.37 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

106%8.5mg

Iron

464%37mg

8.5 mgvs37 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

13.2%55.6mg

Magnesium

151%635mg

55.6 mgvs635 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

27.3%0.63mg

Manganese

173%3.97mg

0.63 mgvs3.97 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

29.5%206mg

Phosphorus

230%1607mg

206 mgvs1607 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

23.6%802mg

Potassium

174%5914mg

802 mgvs5914 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

16.6%9.13μg

Selenium

23%12.7μg

9.13 μgvs12.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

0.53%7.94mg

Sodium

2.9%43.7mg

7.94 mgvs43.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

19.5%2.14mg

Zinc

92%10mg

2.14 mgvs10 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

10%370g

Water

1.26%46.6g

370 gvs46.6 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 14 ounces of Asparagus vs California Red Kidney Beans:

Raw Asparagus have more Vitamin A and 1.2 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 3.7 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 2.8 times more Vitamin B5, 4.4 times more Vitamin B6 and 7.6 times more Vitamin B9 than Raw Asparagus.
Both Raw Asparagus as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Asparagus vs California Red Kidney Beans:

Raw Asparagus have 7.9 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 8.1 times more Calcium, 5.8 times more Copper, 4.4 times more Iron, 11.4 times more Magnesium, 6.3 times more Manganese, 7.8 times more Phosphorus, 7.4 times more Potassium, 1.4 times more Selenium and 4.7 times more Zinc than Raw Asparagus.

Comparison of macro-nutrients per 14 ounces:

Raw California Red Kidney Beans contain 16.5 times more Energy, 8.4 times more Omega 3, 15.4 times more Carbohydrate, 11.9 times more Fiber and 11.1 times more Protein than Raw Asparagus.
Both Raw Asparagus as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

AsparagusVS Cooked AsparagusCalifornia Red Kidney BeansVS Cooked AsparagusAsparagusVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 14 ounces AsparagusVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: