Comparing Nutrients in 500 calories Boiled Kidney BeansVS Jerusalem-artichokes

Weight per 500 calories

Boiled Kidney Beans

394g

Jerusalem-artichokes

685g

Boiled Kidney Beans have 1.7 times more energy per 100g than Jerusalem-artichokes. It has average energy density when compared to other foods. Raw Jerusalem-artichokes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Jerusalem-artichokes

10%

90%

500 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Jerusalem-artichokes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.03%1.97g

Fat

0.071%0.068g

1.97 gvs0.068 g

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

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0.9%0.29g

Saturated Fat

0%0g

0.29 gvs0 g

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

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42%0.67g

Omega 3

0%0g

0.67 gvs0 g

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

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2.5%0.43g

Omega 6

0.04%0.007g

0.43 gvs0.007 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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69%89.8g

Carbohydrate

92%119g

89.8 gvs119 g

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

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1.74%1.26g

Sugars

91%65.8g

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

1.26 gvs65.8 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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66.3%25g

Fiber

29%11g

25 gvs11 g

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

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61%34g

Protein

24.5%13.7g

34 gvs13.7 g

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

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Vitamins

Boiled Kidney Beansvs Jerusalem-artichokes

0%0μg

Vitamin A

0.76%6.85μg

RAE, retinol activity equivalents

0 μgvs6.85 μg

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

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52.5%0.63mg

Vitamin B1

114%1.37mg

Thiamine

0.63 mgvs1.37 mg

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

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17.6%0.23mg

Vitamin B2

31.6%0.41mg

Riboflavin

0.23 mgvs0.41 mg

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

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14.2%2.28mg

Vitamin B3

55.7%8.9mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs8.9 mg

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

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17.3%0.87mg

Vitamin B5

54.4%2.7mg

Pantothenic acid

0.87 mgvs2.7 mg

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

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36.3%0.47mg

Vitamin B6

40.6%0.53mg

Pyridoxine

0.47 mgvs0.53 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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128%512μg

Vitamin B9

22.3%89μg

Folates and Folic Acid

512 μgvs89 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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5.25%4.72mg

Vitamin C

30.4%27.4mg

Ascorbic acid

4.72 mgvs27.4 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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0.79%0.12mg

Vitamin E

8.68%1.3mg

Tocopherols and Tocotrienols

0.12 mgvs1.3 mg

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

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27.6%33μg

Vitamin K

0.57%0.68μg

Phytomenadione or phylloquinone

33 μgvs0.68 μg

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

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Minerals

Boiled Kidney Beansvs Jerusalem-artichokes

13.8%138mg

Calcium

9.6%96mg

138 mgvs96 mg

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

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94%0.85mg

Copper

107%0.96mg

0.85 mgvs0.96 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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109%8.74mg

Iron

291%23.3mg

8.74 mgvs23.3 mg

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

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39.4%165mg

Magnesium

27.7%116mg

165 mgvs116 mg

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

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73.6%1.7mg

Manganese

18%0.41mg

1.7 mgvs0.41 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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77.6%543mg

Phosphorus

76.3%534mg

543 mgvs534 mg

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

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47%1594mg

Potassium

86.4%2938mg

1594 mgvs2938 mg

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

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7.87%4.33μg

Selenium

8.7%4.8μg

4.33 μgvs4.8 μg

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

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0.26%3.94mg

Sodium

1.83%27.4mg

3.94 mgvs27.4 mg

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

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35.8%3.94mg

Zinc

7.47%0.82mg

3.94 mgvs0.82 mg

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

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7.12%264g

Water

14.4%534g

264 gvs534 g

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

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

Boiled All Types Kidney Beans have 5.7 times more Vitamin B9 and 48.3 times more Vitamin K than Raw Jerusalem-artichokes.
While Raw Jerusalem-artichokes contain 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.
Both Boiled All Types Kidney Beans and Raw Jerusalem-artichokes have similar amounts of Vitamin B6 per 500 kcal.
Both Boiled All Types Kidney Beans as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

Boiled All Types Kidney Beans have 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.
While Raw Jerusalem-artichokes contain 2.7 times more Iron, 1.8 times more Potassium and 2 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Jerusalem-artichokes have similar amounts of Copper, Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled All Types Kidney Beans have more Omega 3, 2.3 times more Fiber and 2.5 times more Protein than Raw Jerusalem-artichokes.
While Raw Jerusalem-artichokes contain 1.3 times more Carbohydrate and 52.2 times more Sugars than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Jerusalem-artichokes have similar amounts of Energy per 500 kcal.
Both Boiled All Types Kidney Beans as well as Raw Jerusalem-artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Kidney BeansVS Canned Kidney BeansJerusalem-artichokesVS Canned Kidney BeansBoiled Kidney BeansVS Jew's EarJerusalem-artichokesVS Jew's Ear

Compare Foods

Comparing Nutrients in 500 calories Boiled Kidney BeansVS Jerusalem-artichokes

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: