Comparing Nutrients in 500 calories Jerusalem-artichokesVS Boiled Kidney Beans

Weight per 500 calories

Jerusalem-artichokes

685g

Boiled Kidney Beans

394g

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 500 calories - Jerusalem-artichokes or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Jerusalem-artichokes

10%

90%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Jerusalem-artichokesvs Boiled Kidney Beans

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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0.071%0.068g

Fat

2.03%1.97g

0.068 gvs1.97 g

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

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0%0g

Saturated Fat

0.9%0.29g

0 gvs0.29 g

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

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0%0g

Omega 3

42%0.67g

0 gvs0.67 g

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

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0.04%0.007g

Omega 6

2.5%0.43g

0.007 gvs0.43 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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92%119g

Carbohydrate

69%89.8g

119 gvs89.8 g

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

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91%65.8g

Sugars

1.74%1.26g

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

65.8 gvs1.26 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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29%11g

Fiber

66.3%25g

11 gvs25 g

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

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24.5%13.7g

Protein

61%34g

13.7 gvs34 g

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

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Vitamins

Jerusalem-artichokesvs Boiled Kidney Beans

0.76%6.85μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

6.85 μgvs0 μg

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

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114%1.37mg

Vitamin B1

52.5%0.63mg

Thiamine

1.37 mgvs0.63 mg

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

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31.6%0.41mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.41 mgvs0.23 mg

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

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55.7%8.9mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

8.9 mgvs2.28 mg

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

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54.4%2.7mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

2.7 mgvs0.87 mg

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

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40.6%0.53mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.53 mgvs0.47 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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22.3%89μg

Vitamin B9

128%512μg

Folates and Folic Acid

89 μgvs512 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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30.4%27.4mg

Vitamin C

5.25%4.72mg

Ascorbic acid

27.4 mgvs4.72 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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8.68%1.3mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

1.3 mgvs0.12 mg

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

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0.57%0.68μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

0.68 μgvs33 μg

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

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Minerals

Jerusalem-artichokesvs Boiled Kidney Beans

9.6%96mg

Calcium

13.8%138mg

96 mgvs138 mg

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

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107%0.96mg

Copper

94%0.85mg

0.96 mgvs0.85 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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291%23.3mg

Iron

109%8.74mg

23.3 mgvs8.74 mg

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

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27.7%116mg

Magnesium

39.4%165mg

116 mgvs165 mg

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

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18%0.41mg

Manganese

73.6%1.7mg

0.41 mgvs1.7 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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76.3%534mg

Phosphorus

77.6%543mg

534 mgvs543 mg

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

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86.4%2938mg

Potassium

47%1594mg

2938 mgvs1594 mg

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

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8.7%4.8μg

Selenium

7.87%4.33μg

4.8 μgvs4.33 μg

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

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1.83%27.4mg

Sodium

0.26%3.94mg

27.4 mgvs3.94 mg

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

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7.47%0.82mg

Zinc

35.8%3.94mg

0.82 mgvs3.94 mg

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

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14.4%534g

Water

7.12%264g

534 gvs264 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 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 kcal:

Jerusalem-artichokesVS Jew's EarBoiled Kidney BeansVS Jew's EarJerusalem-artichokesVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Jerusalem-artichokesVS Boiled Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: