Comparing Nutrients in 100 calories Passion-fruit, Purple VS Passion-fruit Juice, Purple

Weight per 100 calories

• Passion-fruit, Purple: 103g
• Passion-fruit Juice, Purple: 196g

Passion-fruit, Purple has 1.9 times more energy per 100g than Passion-fruit Juice, Purple. It has average energy density when compared to other foods. Raw Passion-fruit Juice, Purple having low energy density.

Which food has more nutrients per 100 calories - Passion-fruit, Purple or Passion-fruit Juice, Purple?

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Passion-fruit, Purple	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	0.1% 0.098g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	0.064% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	0.33% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	16% 11.5g	36.2% 26.3g	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	28.2% 10.7g	1.03% 0.39g	38g per day for Men 19-50 years
Protein	4.05% 2.27g	1.37% 0.76g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	7.33% 66μg	7.84% 70.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	19.8% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.66% 1.55mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.93% 0.1mg	7.54% 0.098mg	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	3.6% 14.4μg	3.43% 13.7μg	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	34.4% 31mg	65% 58.4mg	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	0.14% 0.021mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.6% 0.72μg	0.65% 0.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	0.78% 7.84mg	1000mg per day for Men 19-50 years
Copper	9.85% 0.089mg	11.5% 0.1mg	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	20.6% 1.65mg	5.9% 0.47mg	8mg per day for Men 19-50 years
Magnesium	7.1% 30mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	10% 70mg	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	1.12% 0.62μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.92% 29mg	0.78% 11.8mg	1500mg per day for Men 19-50 years
Zinc	0.94% 0.1mg	0.89% 0.098mg	11mg per day for Men 19-50 years
Water	2.03% 75g	4.54% 168g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Passion-fruit, Purple vs Passion-fruit Juice, Purple:

• Raw Passion-fruit Juice, Purple contains 1.9 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.9 times more Vitamin C than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Raw Passion-fruit Juice, Purple have similar amounts of Vitamin A, Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Raw Passion-fruit, Purple as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B1, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Passion-fruit, Purple vs Passion-fruit Juice, Purple:

• Raw Passion-fruit, Purple has 1.6 times more Calcium, 3.5 times more Iron, 2.8 times more Phosphorus, 3.2 times more Selenium and 2.5 times more Sodium than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 1.5 times more Potassium and 2.2 times more Water than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Raw Passion-fruit Juice, Purple have similar amounts of Copper and Magnesium per 100 kcal.
• Both Raw Passion-fruit, Purple as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Zinc in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Passion-fruit, Purple has 7.4 times more Omega 6, 27.3 times more Fiber and 3 times more Protein than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 2.3 times more Sugars than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Raw Passion-fruit Juice, Purple have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Passion-fruit, Purple as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.