Comparing Nutrients in 300 calories Passion-fruit, Purple VS Passion-fruit Juice, Purple

Weight per 300 calories

• Passion-fruit, Purple: 309g
• Passion-fruit Juice, Purple: 588g

Passion-fruit, Purple has 1.9 times more energy per 100g than Passion-fruit Juice, Purple. It has average energy density when compared to other foods. Raw Passion-fruit Juice, Purple having low energy density.

Which food has more nutrients per 300 calories - Passion-fruit, Purple or Passion-fruit Juice, Purple?

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Passion-fruit, Purple	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.46% 1.27g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.3g	61.5% 80g	130g per day for Men 19-50 years
Sugars	47.8% 34.6g	109% 79g	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	84.6% 32g	3.1% 1.18g	38g per day for Men 19-50 years
Protein	12% 6.8g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	22% 198μg	23.5% 212μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	53.7% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	22.6% 0.29mg	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	11% 43.3μg	10.3% 41μg	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	103% 93mg	195% 175mg	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	0.41% 0.062mg	0.39% 0.059mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.16μg	1.96% 2.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	3.7% 37mg	2.35% 23.5mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	34.6% 0.31mg	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	62% 4.95mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 89.7mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	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	30% 210mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	31.7% 1076mg	48% 1635mg	3400mg per day for Men 19-50 years
Selenium	3.37% 1.86μg	1.07% 0.59μg	55μg per day for Men 19-50 years
Sodium	5.77% 86.6mg	2.35% 35.3mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	2.67% 0.29mg	11mg per day for Men 19-50 years
Water	6.1% 226g	13.6% 504g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Passion-fruit, Purple vs Passion-fruit Juice, Purple:

• Raw Passion-fruit Juice, Purple contains 1.9 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.9 times more Vitamin C than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Raw Passion-fruit Juice, Purple have similar amounts of Vitamin A, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Raw Passion-fruit, Purple as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B1, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Passion-fruit, Purple vs Passion-fruit Juice, Purple:

• Raw Passion-fruit, Purple has 1.6 times more Calcium, 3.5 times more Iron, 2.8 times more Phosphorus, 3.2 times more Selenium and 2.5 times more Sodium than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 1.5 times more Potassium and 2.2 times more Water than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Raw Passion-fruit Juice, Purple have similar amounts of Copper and Magnesium per 300 kcal.
• Both Raw Passion-fruit, Purple as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Passion-fruit, Purple has 7.4 times more Omega 6, 27.3 times more Fiber and 3 times more Protein than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 2.3 times more Sugars than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Raw Passion-fruit Juice, Purple have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Passion-fruit, Purple as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.