Comparing Nutrients in 300 calories Canned Kidney Beans VS Passion-fruit Juice, Yellow

Weight per 300 calories

• Canned Kidney Beans: 357g
• Passion-fruit Juice, Yellow: 500g

Canned Kidney Beans have 1.4 times more energy per 100g than Passion-fruit Juice, Yellow. It has average energy density when compared to other foods. Raw Passion-fruit Juice, Yellow having low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Passion-fruit Juice, Yellow?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Passion-fruit Juice, Yellow	4%	3%	93%

Macro Nutrients

	Canned Kidney Beans	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	55.6% 72.3g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	98% 71.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.4g	2.63% 1g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	6% 3.35g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Vitamin A	NA	26% 235μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	23% 0.3mg	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	32% 129μg	10% 40μg	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	4.76% 4.3mg	101% 91mg	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	0.48% 0.071mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Calcium	12% 121mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	27.8% 0.25mg	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	52.2% 4.18mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	46% 321mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	41% 1390mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	7.53% 279g	11.4% 421g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Passion-fruit Juice, Yellow:

• Canned All Types Kidney Beans have more Vitamin B1, 3.2 times more Vitamin B9 and 7.3 times more Vitamin K than Raw Passion-fruit Juice, Yellow.
• While Raw Passion-fruit Juice, Yellow contains 2.8 times more Vitamin B2, 7.6 times more Vitamin B3 and 21.2 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Passion-fruit Juice, Yellow have similar amounts of Vitamin B6 per 300 kcal.
• Both Canned All Types Kidney Beans as well as Raw Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Passion-fruit Juice, Yellow:

• Canned All Types Kidney Beans have 6.1 times more Calcium, 1.9 times more Copper, 2.3 times more Iron, 2.6 times more Phosphorus, 6.4 times more Selenium, 35.2 times more Sodium and 5.5 times more Zinc than Raw Passion-fruit Juice, Yellow.
• While Raw Passion-fruit Juice, Yellow contains 1.6 times more Potassium and 1.5 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Passion-fruit Juice, Yellow have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have more Omega 3, 15.4 times more Fiber and 5.6 times more Protein than Raw Passion-fruit Juice, Yellow.
• While Raw Passion-fruit Juice, Yellow contains 1.4 times more Omega 6, 1.4 times more Carbohydrate and 10.8 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Passion-fruit Juice, Yellow have similar amounts of Energy per 300 kcal.
• Both Canned All Types Kidney Beans as well as Raw Passion-fruit Juice, Yellow have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.