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

Weight per 100 calories

• Passion-fruit Juice, Yellow: 167g
• Boiled Kidney Beans: 78.7g

Boiled All Types Kidney Beans have 2.1 times more energy per unit of mass than Raw Passion-fruit Juice, Yellow, which is average in comparison to other foods. Passion-fruit Juice, Yellow having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Yellow	4%	3%	93%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Passion-fruit Juice, Yellow	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.37% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.18g	0.5% 0.085g	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	14% 18g	130g per day for Men 19-50 years
Sugars	32.8% 23.8g	0.35% 0.25g	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	0.88% 0.33g	13.3% 5.04g	38g per day for Men 19-50 years
Protein	2% 1.1g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Yellow	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	8.7% 78.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	7.27% 0.094mg	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	3.33% 13.3μg	25.6% 102μg	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	33.7% 30.3mg	1.05% 0.94mg	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	0.11% 0.017mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Yellow	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0.67% 6.67mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	19% 0.17mg	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	7.5% 0.6mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	7.87% 33mg	420mg per day for Men 19-50 years
Manganese	NA	14.7% 0.34mg	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	5.95% 41.7mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	13.6% 463mg	9.38% 319mg	3400mg per day for Men 19-50 years
Selenium	0.3% 0.17μg	1.57% 0.87μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.052% 0.79mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	3.8% 140g	1.42% 52.7g	3700g per day for Men 19-50 years

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

• Raw Passion-fruit Juice, Yellow has more Vitamin A, 3.7 times more Vitamin B2, 8.2 times more Vitamin B3 and 32.1 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin B1, 7.7 times more Vitamin B9 and 9.9 times more Vitamin K than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 100 kcal.
• Both Raw Passion-fruit Juice, Yellow as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

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

• Raw Passion-fruit Juice, Yellow has 1.5 times more Potassium and 2.7 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.1 times more Calcium, 2 times more Copper, 2.9 times more Iron, 2.6 times more Phosphorus, 5.2 times more Selenium and 7.9 times more Zinc than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow and Boiled All Types Kidney Beans have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Passion-fruit Juice, Yellow has 2.1 times more Omega 6, 1.3 times more Carbohydrate and 94.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3, 15.1 times more Fiber and 6.1 times more Protein than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow and Boiled All Types Kidney Beans have similar amounts of Energy per 100 kcal.
• Both Raw Passion-fruit Juice, Yellow as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.