Comparing Nutrients in 500 calories Jerusalem-artichokes VS Canned Kidney Beans

Weight per 500 calories

• Jerusalem-artichokes: 685g
• Canned Kidney Beans: 595g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Jerusalem-artichokes or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Jerusalem-artichokes	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.071% 0.068g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	0% 0g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.04% 0.007g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	91% 65.8g	15% 11g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	29% 11g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.76% 6.85μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.4% 2.7mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	34% 0.44mg	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	22.3% 89μg	53.6% 214μg	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	30.4% 27.4mg	7.94% 7.14mg	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	8.68% 1.3mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.57% 0.68μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	9.6% 96mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	89.3% 0.8mg	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	291% 23.3mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	43.5% 1mg	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	76.3% 534mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	86.4% 2938mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	8.7% 4.8μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	1.83% 27.4mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	14.4% 534g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Jerusalem-artichokes vs Canned Kidney Beans:

• Raw Jerusalem-artichokes have 2 times more Vitamin B1, 1.4 times more Vitamin B2, 3.6 times more Vitamin B3, 3.3 times more Vitamin B5, 3.8 times more Vitamin C and 10.9 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Vitamin B9 and 35.6 times more Vitamin K than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Canned All Types Kidney Beans have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Jerusalem-artichokes as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Jerusalem-artichokes vs Canned Kidney Beans:

• Raw Jerusalem-artichokes have 3.3 times more Iron and 2.1 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.1 times more Calcium, 1.4 times more Magnesium, 2.4 times more Manganese, 64.3 times more Sodium and 3.3 times more Zinc than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Canned All Types Kidney Beans have similar amounts of Copper, Phosphorus, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Jerusalem-artichokes have 1.4 times more Carbohydrate and 6 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3, 2.3 times more Fiber and 2.3 times more Protein than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Raw Jerusalem-artichokes as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.