Comparing Nutrients in 100 calories Boiled Kidney Beans VS Passion-fruit, Purple

Weight per 100 calories

• Boiled Kidney Beans: 78.7g
• Passion-fruit, Purple: 103g

Boiled Kidney Beans have 1.3 times more energy per 100g than Passion-fruit, Purple. It has average energy density when compared to other foods. Raw Passion-fruit, Purple having average energy density.

Which food has more nutrients per 100 calories - Boiled Kidney Beans or Passion-fruit, Purple?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Boiled Kidney Beans	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	8.37% 0.13g	0.064% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	18.5% 24g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	16% 11.5g	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	13.3% 5.04g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	12% 6.83g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.33% 66μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	9.66% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	7.93% 0.1mg	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	25.6% 102μg	3.6% 14.4μg	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	1.05% 0.94mg	34.4% 31mg	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	0.16% 0.024mg	0.14% 0.021mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	0.6% 0.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	1.24% 12.4mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	9.85% 0.089mg	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	22% 1.75mg	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	7.1% 30mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	NA	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	15.5% 109mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	9.38% 319mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.87μg	1.12% 0.62μg	55μg per day for Men 19-50 years
Sodium	0.052% 0.79mg	1.92% 29mg	1500mg per day for Men 19-50 years
Zinc	7.16% 0.79mg	0.94% 0.1mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	2.03% 75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Kidney Beans vs Passion-fruit, Purple:

• Boiled All Types Kidney Beans have more Vitamin B1, 7.1 times more Vitamin B9 and 9.2 times more Vitamin K than Raw Passion-fruit, Purple.
• While Raw Passion-fruit, Purple contains more Vitamin A, 2.9 times more Vitamin B2, 3.4 times more Vitamin B3 and 32.7 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Passion-fruit, Purple have similar amounts of Vitamin B6 per 100 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Passion-fruit, Purple have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Boiled Kidney Beans vs Passion-fruit, Purple:

• Boiled All Types Kidney Beans have 2.2 times more Calcium, 1.9 times more Copper, 1.6 times more Phosphorus, 1.4 times more Selenium and 7.6 times more Zinc than Raw Passion-fruit, Purple.
• While Raw Passion-fruit, Purple contains 36.7 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Passion-fruit, Purple have similar amounts of Iron, Magnesium and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled All Types Kidney Beans have 129.8 times more Omega 3 and 3 times more Protein than Raw Passion-fruit, Purple.
• While Raw Passion-fruit, Purple contains 5 times more Omega 6, 1.3 times more Carbohydrate, 45.8 times more Sugars and 2.1 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Passion-fruit, Purple have similar amounts of Energy per 100 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Passion-fruit, Purple have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.