Comparing Nutrients in 300 calories California Red Kidney Beans VS Jerusalem-artichokes

Weight per 300 calories

• California Red Kidney Beans: 91g
• Jerusalem-artichokes: 411g

California Red Kidney Beans have 4.5 times more energy per 100g than Jerusalem-artichokes. It has high energy density when compared to other foods. Raw Jerusalem-artichokes having average energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Jerusalem-artichokes?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	California Red Kidney Beans	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.042% 0.041g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.024% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	55% 71.7g	130g per day for Men 19-50 years
Sugars	NA	54.4% 39.5g	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	59.6% 22.6g	17.3% 6.58g	38g per day for Men 19-50 years
Protein	39.6% 22g	14.7% 8.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.46% 4.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	68.5% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	24.3% 0.32mg	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	89.5% 358μg	13.4% 53.4μg	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	4.55% 4.1mg	18.3% 16.4mg	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	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	17.7% 177mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	64% 0.58mg	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	106% 8.5mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	16.6% 70mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	10.7% 0.25mg	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	52.6% 368mg	45.8% 321mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	52% 1763mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	5.23% 2.88μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.1% 16.4mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.5% 0.49mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	8.66% 321g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Jerusalem-artichokes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Jerusalem-artichokes?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Jerusalem-artichokes:

• 300 calories of California Red Kidney Beans have 6.7 times more Vitamin B9 than Jerusalem-artichokes.
• While 300 kcal of Raw Jerusalem-artichokes contain 1.7 times more Vitamin B1, 2.9 times more Vitamin B3, 2.3 times more Vitamin B5 and 4 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Jerusalem-artichokes provide similar amounts of Vitamin B2 and Vitamin B6 per 300 calories.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Jerusalem-artichokes:

• 300 calories of California Red Kidney Beans have 3.1 times more Calcium, 1.7 times more Copper, 2.1 times more Magnesium, 3.7 times more Manganese and 4.7 times more Zinc than Jerusalem-artichokes.
• While 300 kcal of Raw Jerusalem-artichokes contain 1.6 times more Iron, 1.3 times more Potassium and 30 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Jerusalem-artichokes contain similar levels of Phosphorus per 300 calories.
• 300 calories of Jerusalem-artichokes lack sufficient amounts of Calcium and Zinc
• Both Raw California Red Kidney Beans as well as Raw Jerusalem-artichokes lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 3.4 times more Fiber and 2.7 times more Protein than Jerusalem-artichokes.
• While 300 kcal of Raw Jerusalem-artichokes contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Jerusalem-artichokes offer comparable quantities of Energy per 300 calories.
• Both Raw California Red Kidney Beans as well as Raw Jerusalem-artichokes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.