Comparing Nutrients in 500 calories Jerusalem-artichokesVS California Red Kidney Beans

Weight per 500 calories

Jerusalem-artichokes

685g

California Red Kidney Beans

152g

Raw California Red Kidney Beans have 4.5 times more energy per unit of mass than Raw Jerusalem-artichokes, which is high in comparison to other foods. Jerusalem-artichokes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Jerusalem-artichokes

10%

90%

California Red Kidney Beans

29%

70%

500 kcal ▼

Macro Nutrients

Jerusalem-artichokesvs California Red 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

0.39%0.38g

0.068 gvs0.38 g

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

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0%0g

Saturated Fat

0.17%0.055g

0 gvs0.055 g

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

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0%0g

Omega 3

7.95%0.13g

0 gvs0.13 g

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

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0.04%0.007g

Omega 6

0.48%0.082g

0.007 gvs0.082 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

69.7%91g

119 gvs91 g

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

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91%65.8g

Sugars

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

65.8 gvsNA 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

99%37.7g

11 gvs37.7 g

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

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24.5%13.7g

Protein

66%37g

13.7 gvs37 g

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

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Vitamins

Jerusalem-artichokesvs California Red 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

66.8%0.8mg

Thiamine

1.37 mgvs0.8 mg

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

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31.6%0.41mg

Vitamin B2

25.5%0.33mg

Riboflavin

0.41 mgvs0.33 mg

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

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55.7%8.9mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

8.9 mgvs3.12 mg

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

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54.4%2.7mg

Vitamin B5

23.6%1.2mg

Pantothenic acid

2.7 mgvs1.2 mg

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

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40.6%0.53mg

Vitamin B6

46.3%0.6mg

Pyridoxine

0.53 mgvs0.6 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

149%597μg

Folates and Folic Acid

89 μgvs597 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

7.58%6.8mg

Ascorbic acid

27.4 mgvs6.8 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

Tocopherols and Tocotrienols

1.3 mgvsNA mg

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

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0.57%0.68μg

Vitamin K

Phytomenadione or phylloquinone

0.68 μgvsNA μg

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

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Minerals

Jerusalem-artichokesvs California Red Kidney Beans

9.6%96mg

Calcium

29.5%295mg

96 mgvs295 mg

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

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107%0.96mg

Copper

185%1.67mg

0.96 mgvs1.67 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

177%14mg

23.3 mgvs14 mg

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

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27.7%116mg

Magnesium

57.7%242mg

116 mgvs242 mg

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

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18%0.41mg

Manganese

66%1.5mg

0.41 mgvs1.5 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

87.7%614mg

534 mgvs614 mg

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

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86.4%2938mg

Potassium

66.4%2258mg

2938 mgvs2258 mg

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

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8.7%4.8μg

Selenium

8.8%4.85μg

4.8 μgvs4.85 μg

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

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1.83%27.4mg

Sodium

1.1%16.7mg

27.4 mgvs16.7 mg

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

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7.47%0.82mg

Zinc

35%3.86mg

0.82 mgvs3.86 mg

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

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14.4%534g

Water

0.48%18g

534 gvs18 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 California Red Kidney Beans:

Raw Jerusalem-artichokes have 1.7 times more Vitamin B1, 1.2 times more Vitamin B2, 2.9 times more Vitamin B3, 2.3 times more Vitamin B5 and 4 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 6.7 times more Vitamin B9 than Raw Jerusalem-artichokes.
Both Raw Jerusalem-artichokes and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 500 kcal.
Both Raw Jerusalem-artichokes as well as Raw California Red 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 California Red Kidney Beans:

Raw Jerusalem-artichokes have 1.6 times more Iron, 1.3 times more Potassium and 30 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 3.1 times more Calcium, 1.7 times more Copper, 2.1 times more Magnesium, 3.7 times more Manganese and 4.7 times more Zinc than Raw Jerusalem-artichokes.
Both Raw Jerusalem-artichokes and Raw California Red Kidney Beans have similar amounts of Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Jerusalem-artichokes have 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain more Omega 3, 3.4 times more Fiber and 2.7 times more Protein than Raw Jerusalem-artichokes.
Both Raw Jerusalem-artichokes and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
Both Raw Jerusalem-artichokes as well as Raw California Red 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 EarCalifornia Red Kidney BeansVS Jew's EarJerusalem-artichokesVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Jerusalem-artichokesVS California Red Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: