Comparing Nutrients in 500 calories Jerusalem-artichokes VS Boiled Red Kidney Beans

Weight per 500 calories

• Jerusalem-artichokes: 685g
• Boiled Red Kidney Beans: 394g

Boiled Red Kidney Beans have 1.7 times more energy per unit of mass than Raw Jerusalem-artichokes, which is average in comparison to other foods. Jerusalem-artichokes having average energy density.

Discover which food has more nutrients per 500 calories - Jerusalem-artichokes or Boiled Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Jerusalem-artichokes	Boiled Red 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	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.04% 0.007g	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	69% 89.8g	130g per day for Men 19-50 years
Sugars	91% 65.8g	1.74% 1.26g	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	29% 11g	76.7% 29g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.76% 6.85μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.4% 2.7mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	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	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.6% 96mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	106% 0.95mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	81.7% 1.88mg	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	80% 559mg	700mg per day for Men 19-50 years
Potassium	86.4% 2938mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	8.7% 4.8μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	1.83% 27.4mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	14.4% 534g	7.12% 264g	3700g per day for Men 19-50 years

Jerusalem-artichokes VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Jerusalem-artichokes or Boiled Red Kidney Beans?

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

• 500 calories of Jerusalem-artichokes have 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, 3.9 times more Vitamin B3, 3.1 times more Vitamin B5 and 5.8 times more Vitamin C than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 5.7 times more Vitamin B9 and 48.3 times more Vitamin K than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Boiled Red Kidney Beans provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Jerusalem-artichokes have insufficient amounts of Vitamin K
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Jerusalem-artichokes as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Jerusalem-artichokes have 2 times more Iron, 1.9 times more Potassium and 2 times more Water than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 1.5 times more Magnesium, 4.6 times more Manganese and 5.1 times more Zinc than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Boiled Red Kidney Beans contain similar levels of Copper and Phosphorus per 500 calories.
• 500 calories of Jerusalem-artichokes lack sufficient amounts of Calcium and Zinc
• Both Raw Jerusalem-artichokes as well as Boiled Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Jerusalem-artichokes have 1.3 times more Carbohydrate and 52.2 times more Sugars than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain more Omega 3, 2.7 times more Fiber and 2.5 times more Protein than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Boiled Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Jerusalem-artichokes provide inadequate amounts of Omega 3
• Both Raw Jerusalem-artichokes as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.