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

Weight per 300 calories

• Red Kidney Beans: 89g
• Jerusalem-artichokes: 411g

Red Kidney Beans have 4.6 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 - Red Kidney Beans or Jerusalem-artichokes?

Macros Ratio

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

Macro Nutrients

	Red Kidney Beans	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	0.042% 0.041g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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% 54.6g	55% 71.7g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	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	35.6% 13.5g	17.3% 6.58g	38g per day for Men 19-50 years
Protein	36% 20g	14.7% 8.2g	56g per day for Men 19-50 years

Vitamins

	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	45% 0.54mg	68.5% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	87.7% 351μg	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	4.45% 4mg	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	1.25% 0.19mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	7.4% 74mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	64% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	16.6% 70mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	51.6% 361mg	45.8% 321mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	52% 1763mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	5.23% 2.88μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	1.1% 16.4mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	4.5% 0.49mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	8.66% 321g	3700g per day for Men 19-50 years

Red Kidney Beans VS Jerusalem-artichokes Nutrients Per 300 Kcal

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

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

• 300 calories of Red Kidney Beans have 6.6 times more Vitamin B9 than Jerusalem-artichokes.
• While 300 kcal of Raw Jerusalem-artichokes contain 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 Raw Red Kidney Beans.
• Both Red Kidney Beans and Jerusalem-artichokes provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Red Kidney Beans have 1.3 times more Calcium, 1.8 times more Magnesium, 4 times more Manganese and 5 times more Zinc than Jerusalem-artichokes.
• While 300 kcal of Raw Jerusalem-artichokes contain 2.3 times more Iron, 1.5 times more Potassium and 30.6 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Jerusalem-artichokes contain similar levels of Copper and Phosphorus per 300 calories.
• 300 calories of Jerusalem-artichokes lack sufficient amounts of Calcium and Zinc
• Both Raw 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 Red Kidney Beans have more Omega 3, 2.1 times more Fiber and 2.4 times more Protein than Jerusalem-artichokes.
• While 300 kcal of Raw Jerusalem-artichokes contain 1.3 times more Carbohydrate and 21.1 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Jerusalem-artichokes offer comparable quantities of Energy per 300 calories.
• 300 calories of Jerusalem-artichokes provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Raw Jerusalem-artichokes provide inadequate amounts of Omega 6 in 300 calories.