Comparing Nutrients in 1 kilogram Passion-fruit, Purple VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Passion-fruit, Purple	Canned Kidney Beans	Recommended Dietary Allowance
Energy	33.4% 970kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 234g	112% 145g	130g per day for Men 19-50 years
Sugars	154% 112g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	274% 104g	113% 43g	38g per day for Men 19-50 years
Protein	39.3% 22g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	71% 640μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	57% 0.74mg	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	35% 140μg	90% 360μg	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	333% 300mg	13.3% 12mg	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	1.33% 0.2mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	12% 120mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	150% 1.35mg	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	200% 16mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	73% 1.68mg	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	97% 680mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	102% 3480mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	19.7% 729g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Passion-fruit, Purple vs Canned Kidney Beans:

• Raw Passion-fruit, Purple has 2.5 times more Vitamin B2, 3.6 times more Vitamin B3, 1.4 times more Vitamin B6 and 25 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin B1, 2.6 times more Vitamin B9 and 5.9 times more Vitamin K than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Passion-fruit, Purple vs Canned Kidney Beans:

• Raw Passion-fruit, Purple has 1.4 times more Iron and 1.5 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Calcium, 1.6 times more Copper, 1.3 times more Phosphorus, 1.5 times more Selenium, 10.6 times more Sodium and 4.6 times more Zinc than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Canned All Types Kidney Beans have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Passion-fruit, Purple has 3.9 times more Omega 6, 1.6 times more Carbohydrate, 6.1 times more Sugars and 2.4 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 82 times more Omega 3 and 2.4 times more Protein than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Canned All Types Kidney Beans have similar amounts of Energy per 1 kg.
• Both Raw Passion-fruit, Purple as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.