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

Weight per 100 calories

• Jerusalem-artichokes: 137g
• Boiled California Red Kidney Beans: 80.6g

Boiled California 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 100 calories - Jerusalem-artichokes or Boiled California Red Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Jerusalem-artichokes	Boiled California Red 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	0.075% 0.073g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.035% 0.011g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.008% 0.001g	0.095% 0.016g	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	NA	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	19.7% 7.5g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	13% 7.36g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Boiled California Red 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	8.67% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	2.72% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	6.45% 0.084mg	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	15% 59.7μg	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	1.08% 0.97mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.9% 19mg	5.32% 53.2mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	26% 0.23mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	5.54% 23.3mg	9.2% 38.7mg	420mg per day for Men 19-50 years
Manganese	3.57% 0.082mg	11% 0.26mg	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	15.8% 110mg	700mg per day for Men 19-50 years
Potassium	17.3% 588mg	9.94% 338mg	3400mg per day for Men 19-50 years
Selenium	1.74% 0.96μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	0.37% 5.48mg	0.22% 3.23mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	2.9% 107g	1.46% 54g	3700g per day for Men 19-50 years

Jerusalem-artichokes VS Boiled California Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Jerusalem-artichokes or Boiled California Red Kidney Beans?

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

• 100 calories of Jerusalem-artichokes have 2.6 times more Vitamin B1, 1.6 times more Vitamin B2, 4.1 times more Vitamin B3, 3.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 5.7 times more Vitamin C than Boiled California Red Kidney Beans.
• While 100 kcal of Boiled California Red Kidney Beans contain 3.4 times more Vitamin B9 than Raw Jerusalem-artichokes.
• 100 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Jerusalem-artichokes as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Jerusalem-artichokes have 1.9 times more Iron, 1.7 times more Potassium and 2 times more Water than Boiled California Red Kidney Beans.
• While 100 kcal of Boiled California Red Kidney Beans contain 2.8 times more Calcium, 1.7 times more Magnesium, 3.1 times more Manganese and 4.2 times more Zinc than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Boiled California Red Kidney Beans contain similar levels of Copper and Phosphorus per 100 calories.
• 100 calories of Jerusalem-artichokes lack sufficient amounts of Calcium and Zinc
• Both Raw Jerusalem-artichokes as well as Boiled California Red Kidney Beans lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Jerusalem-artichokes have 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 100 kcal of Boiled California Red Kidney Beans contain 3.4 times more Fiber and 2.7 times more Protein than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Boiled California Red Kidney Beans offer comparable quantities of Energy per 100 calories.
• Both Raw Jerusalem-artichokes as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.