Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Passion-fruit Juice, Yellow

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Passion-fruit Juice, Yellow: 500g

Boiled California Red Kidney Beans have 2.1 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.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Passion-fruit Juice, Yellow?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Passion-fruit Juice, Yellow	4%	3%	93%

Macro Nutrients

	Boiled California Red 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	0.22% 0.22g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	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	41.7% 54.2g	55.6% 72.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	59.2% 22.5g	2.63% 1g	38g per day for Men 19-50 years
Protein	39.4% 22g	6% 3.35g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Vitamin A	0% 0μg	26% 235μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	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	44.8% 179μg	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	3.23% 2.9mg	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	NA	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Calcium	16% 160mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	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	90% 7.2mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	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	47.4% 331mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	41% 1390mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	4.38% 162g	11.4% 421g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Passion-fruit Juice, Yellow Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Passion-fruit Juice, Yellow?

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

• 300 calories of Boiled California Red Kidney Beans have more Vitamin B1 and 4.5 times more Vitamin B9 than Passion-fruit Juice, Yellow.
• While 300 kcal of Raw Passion-fruit Juice, Yellow contain more Vitamin A, 3.4 times more Vitamin B2, 8.6 times more Vitamin B3 and 31.3 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Passion-fruit Juice, Yellow provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 300 calories of Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B1
• Both Boiled California Red Kidney Beans as well as Raw Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled California Red Kidney Beans have 8 times more Calcium, 2.8 times more Copper, 4 times more Iron, 1.4 times more Magnesium, 2.7 times more Phosphorus and 6.9 times more Zinc than Passion-fruit Juice, Yellow.
• While 300 kcal of Raw Passion-fruit Juice, Yellow contain 1.4 times more Potassium and 2.6 times more Water than Boiled California Red Kidney Beans.
• 300 calories of Passion-fruit Juice, Yellow lack sufficient amounts of Calcium and Zinc
• Both Boiled California Red Kidney Beans as well as Raw Passion-fruit Juice, Yellow lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 22.5 times more Fiber and 6.6 times more Protein than Passion-fruit Juice, Yellow.
• While 300 kcal of Raw Passion-fruit Juice, Yellow contain 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Passion-fruit Juice, Yellow offer comparable quantities of Energy per 300 calories.
• 300 calories of Passion-fruit Juice, Yellow provide inadequate amounts of Fiber and Protein
• Both Boiled California Red Kidney Beans as well as Raw Passion-fruit Juice, Yellow provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.