Comparing Nutrients in 14 ounces Boiled Kidney Beans VS 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	17.4% 504kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	9.57% 1.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	71.4% 93g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	61.3% 44.5g	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	67% 25.4g	109% 41.3g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	30.5% 0.4mg	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	129% 516μg	14% 55.6μg	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	5.3% 4.76mg	132% 119mg	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	0.79% 0.12mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	14% 139mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	38% 0.34mg	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	110% 8.8mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	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	78.2% 548mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	40.6% 1381mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	7.2% 266g	7.82% 289g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Passion-fruit, Purple:

• Boiled All Types Kidney Beans have more Vitamin B1, 9.3 times more Vitamin B9 and 12 times more Vitamin K than Raw Passion-fruit, Purple.
• While Raw Passion-fruit, Purple contains more Vitamin A, 2.2 times more Vitamin B2, 2.6 times more Vitamin B3 and 25 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 14 oz.
• 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 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Passion-fruit, Purple:

• Boiled All Types Kidney Beans have 2.9 times more Calcium, 2.5 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 2 times more Phosphorus, 1.8 times more Selenium and 10 times more Zinc than Raw Passion-fruit, Purple.
• While Raw Passion-fruit, Purple contains 28 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Passion-fruit, Purple have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 1.3 times more Energy, 170 times more Omega 3 and 3.9 times more Protein than Raw Passion-fruit, Purple.
• While Raw Passion-fruit, Purple contains 3.8 times more Omega 6, 35 times more Sugars and 1.6 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Passion-fruit, Purple have similar amounts of Carbohydrate per 14 oz.
• Both Boiled All Types Kidney Beans as well as Raw Passion-fruit, Purple have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.