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

Weight per 100 calories

• Jerusalem-artichokes: 137g
• Boiled Kidney Beans: 78.7g

Boiled All Types 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.

Which food has more nutrients per 100 calories - Jerusalem-artichokes or Boiled Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Jerusalem-artichokes	Boiled 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	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.37% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.008% 0.001g	0.5% 0.085g	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	0.35% 0.25g	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	13.3% 5.04g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Boiled 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	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	7.27% 0.094mg	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	25.6% 102μg	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	1.05% 0.94mg	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	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.14μg	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.9% 19mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	19% 0.17mg	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	58.2% 4.66mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	5.54% 23.3mg	7.87% 33mg	420mg per day for Men 19-50 years
Manganese	3.57% 0.082mg	14.7% 0.34mg	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	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	17.3% 588mg	9.38% 319mg	3400mg per day for Men 19-50 years
Selenium	1.74% 0.96μg	1.57% 0.87μg	55μg per day for Men 19-50 years
Sodium	0.37% 5.48mg	0.052% 0.79mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	2.9% 107g	1.42% 52.7g	3700g per day for Men 19-50 years

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

• Raw 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, 5.8 times more Vitamin C and 11 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.7 times more Vitamin B9 and 48.3 times more Vitamin K than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 100 kcal.
• Both Raw Jerusalem-artichokes as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw Jerusalem-artichokes have 2.7 times more Iron, 1.8 times more Potassium and 2 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Calcium, 1.4 times more Magnesium, 4.1 times more Manganese and 4.8 times more Zinc than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Boiled All Types Kidney Beans have similar amounts of Copper, Phosphorus and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Jerusalem-artichokes have 1.3 times more Carbohydrate and 52.2 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3, 2.3 times more Fiber and 2.5 times more Protein than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Boiled All Types Kidney Beans have similar amounts of Energy per 100 kcal.
• Both Raw Jerusalem-artichokes as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.