Comparing Nutrients in 300 calories Canned Kidney BeansVS Jerusalem-artichokes

Weight per 300 calories

Canned Kidney Beans

357g

Jerusalem-artichokes

411g

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

Which food has more nutrients per 300 calories - Canned Kidney Beans or Jerusalem-artichokes?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Jerusalem-artichokes

10%

90%

300 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Jerusalem-artichokes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.2%2.14g

Fat

0.042%0.041g

2.14 gvs0.041 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.57%0.5g

Saturated Fat

0%0g

0.5 gvs0 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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18.3%0.29g

Omega 3

0%0g

0.29 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.23%0.38g

Omega 6

0.024%0.004g

0.38 gvs0.004 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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40%51.8g

Carbohydrate

55%71.7g

51.8 gvs71.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.1%6.6g

Sugars

54.4%39.5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.6 gvs39.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%6.6g

Sucrose

6.6 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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40.4%15.4g

Fiber

17.3%6.58g

15.4 gvs6.58 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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33.3%18.6g

Protein

14.7%8.2g

18.6 gvs8.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Kidney Beansvs Jerusalem-artichokes

Vitamin A

0.46%4.1μg

RAE, retinol activity equivalents

NA μgvs4.1 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34.5%0.41mg

Vitamin B1

68.5%0.82mg

Thiamine

0.41 mgvs0.82 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg

Vitamin B2

19%0.25mg

Riboflavin

0.18 mgvs0.25 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.17%1.47mg

Vitamin B3

33.4%5.34mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs5.34 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.86%0.49mg

Vitamin B5

32.6%1.63mg

Pantothenic acid

0.49 mgvs1.63 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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20.3%0.26mg

Vitamin B6

24.3%0.32mg

Pyridoxine

0.26 mgvs0.32 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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32%129μg

Vitamin B9

13.4%53.4μg

Folates and Folic Acid

129 μgvs53.4 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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4.76%4.3mg

Vitamin C

18.3%16.4mg

Ascorbic acid

4.3 mgvs16.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.48%0.071mg

Vitamin E

5.2%0.78mg

Tocopherols and Tocotrienols

0.071 mgvs0.78 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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12.2%14.6μg

Vitamin K

0.34%0.41μg

Phytomenadione or phylloquinone

14.6 μgvs0.41 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Kidney Beansvs Jerusalem-artichokes

12%121mg

Calcium

5.75%57.5mg

121 mgvs57.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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53.6%0.48mg

Copper

64%0.58mg

0.48 mgvs0.58 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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52.2%4.18mg

Iron

175%14mg

4.18 mgvs14 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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23%96mg

Magnesium

16.6%70mg

96 mgvs70 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26%0.6mg

Manganese

10.7%0.25mg

0.6 mgvs0.25 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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46%321mg

Phosphorus

45.8%321mg

321 mgvs321 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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25%846mg

Potassium

52%1763mg

846 mgvs1763 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.84%3.2μg

Selenium

5.23%2.88μg

3.2 μgvs2.88 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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70.5%1057mg

Sodium

1.1%16.4mg

1057 mgvs16.4 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15%1.64mg

Zinc

4.5%0.49mg

1.64 mgvs0.49 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.53%279g

Water

8.66%321g

279 gvs321 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Canned All Types Kidney Beans have 2.4 times more Vitamin B9 and 35.6 times more Vitamin K than Raw Jerusalem-artichokes.
While Raw Jerusalem-artichokes contain 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.
Both Canned All Types Kidney Beans and Raw Jerusalem-artichokes have similar amounts of Vitamin B6 per 300 kcal.
Both Canned All Types Kidney Beans as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Canned All Types Kidney Beans have 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.
While Raw Jerusalem-artichokes contain 3.3 times more Iron and 2.1 times more Potassium than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw Jerusalem-artichokes have similar amounts of Copper, Phosphorus, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned All Types Kidney Beans have more Omega 3, 2.3 times more Fiber and 2.3 times more Protein than Raw Jerusalem-artichokes.
While Raw Jerusalem-artichokes contain 1.4 times more Carbohydrate and 6 times more Sugars than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw Jerusalem-artichokes have similar amounts of Energy per 300 kcal.
Both Canned All Types Kidney Beans as well as Raw Jerusalem-artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Kidney BeansVS California Red Kidney BeansJerusalem-artichokesVS California Red Kidney BeansCanned Kidney BeansVS Jew's EarJerusalem-artichokesVS Jew's Ear

Compare Foods

Comparing Nutrients in 300 calories Canned Kidney BeansVS Jerusalem-artichokes

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Kidney Beans or Jerusalem-artichokes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: