Comparing Nutrients in 100 calories Jerusalem-artichokes VS Red Kidney Beans

Weight per 100 calories

• Jerusalem-artichokes: 137g
• Red Kidney Beans: 29.7g

Raw Red Kidney Beans have 4.6 times more energy per unit of mass than Raw Jerusalem-artichokes, which is high in comparison to other foods. Jerusalem-artichokes having average energy density.

Discover which food has more nutrients per 100 calories - Jerusalem-artichokes or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Jerusalem-artichokes	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.014% 0.014g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.008% 0.001g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	14% 18g	130g per day for Men 19-50 years
Sugars	18% 13g	0.86% 0.62g	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	5.77% 2.2g	12% 4.5g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.15% 1.37μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	3.9% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	9.06% 0.12mg	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	4.45% 18μg	29.2% 117μg	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	6.1% 5.48mg	1.5% 1.34mg	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	1.74% 0.26mg	0.42% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.14μg	1.4% 1.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.9% 19mg	2.46% 24.6mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.016% 0.65μg	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	58.2% 4.66mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	5.54% 23.3mg	9.75% 41mg	420mg per day for Men 19-50 years
Manganese	3.57% 0.082mg	14.3% 0.33mg	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	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	17.3% 588mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	1.74% 0.96μg	1.73% 0.95μg	55μg per day for Men 19-50 years
Sodium	0.37% 5.48mg	0.24% 3.56mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	7.53% 0.83mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.094% 3.5g	3700g per day for Men 19-50 years

Jerusalem-artichokes VS Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Jerusalem-artichokes or Red Kidney Beans?

Lets compare vitamin content per 100 calories of Jerusalem-artichokes vs Red Kidney Beans:

• 100 calories of Jerusalem-artichokes have 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 2.8 times more Vitamin B3, 2.3 times more Vitamin B5 and 4.1 times more Vitamin C than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 6.6 times more Vitamin B9 than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Red Kidney Beans provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Jerusalem-artichokes as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Jerusalem-artichokes vs Red Kidney Beans:

• 100 calories of Jerusalem-artichokes have 2.3 times more Iron, 1.5 times more Potassium and 30.6 times more Water than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 1.3 times more Calcium, 1.8 times more Magnesium, 4 times more Manganese and 5 times more Zinc than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Red Kidney Beans contain similar levels of Copper and Phosphorus per 100 calories.
• 100 calories of Jerusalem-artichokes lack sufficient amounts of Calcium and Zinc
• Both Raw Jerusalem-artichokes as well as Raw Red Kidney Beans lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Jerusalem-artichokes have 1.3 times more Carbohydrate and 21.1 times more Sugars than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain more Omega 3, 2.1 times more Fiber and 2.4 times more Protein than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Red Kidney Beans offer comparable quantities of Energy per 100 calories.
• 100 calories of Jerusalem-artichokes provide inadequate amounts of Omega 3
• Both Raw Jerusalem-artichokes as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.