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

Weight per 300 calories

• Passion-fruit Juice, Purple: 588g
• Passion-fruit Juice, Yellow: 500g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Purple	3%	1%	96%
Passion-fruit Juice, Yellow	4%	3%	93%

Macro Nutrients

	Passion-fruit Juice, Purple	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	61.5% 80g	55.6% 72.3g	130g per day for Men 19-50 years
Sugars	109% 79g	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	3.1% 1.18g	2.63% 1g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	6% 3.35g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Purple	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Vitamin A	23.5% 212μg	26% 235μg	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	59.3% 0.77mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.7% 8.6mg	70% 11.2mg	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	22.6% 0.29mg	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	10.3% 41μg	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	195% 175mg	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	0.39% 0.059mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.96% 2.35μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Purple	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Calcium	2.35% 23.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	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	17.6% 1.4mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	20.2% 85mg	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	11% 76.5mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	48% 1635mg	41% 1390mg	3400mg per day for Men 19-50 years
Selenium	1.07% 0.59μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	2.35% 35.3mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	2.67% 0.29mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	13.6% 504g	11.4% 421g	3700g per day for Men 19-50 years

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

• Raw Passion-fruit Juice, Purple has 1.5 times more Vitamin B2 and 1.9 times more Vitamin C than Raw Passion-fruit Juice, Yellow.
• While Raw Passion-fruit Juice, Yellow contains 1.3 times more Vitamin B3 than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple and Raw Passion-fruit Juice, Yellow have similar amounts of Vitamin A, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Raw Passion-fruit Juice, Purple as well as Raw Passion-fruit Juice, Yellow 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 Juice, Purple vs Passion-fruit Juice, Yellow:

• Raw Passion-fruit Juice, Purple has 1.2 times more Copper than Raw Passion-fruit Juice, Yellow.
• While Raw Passion-fruit Juice, Yellow contains 1.3 times more Iron and 1.6 times more Phosphorus than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple and Raw Passion-fruit Juice, Yellow have similar amounts of Magnesium, Potassium and Water per 300 kcal.
• Both Raw Passion-fruit Juice, Purple as well as Raw Passion-fruit Juice, Yellow have insufficient amounts of Calcium, Selenium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Passion-fruit Juice, Yellow contains 3.1 times more Omega 6 and 1.5 times more Protein than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple and Raw Passion-fruit Juice, Yellow have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Raw Passion-fruit Juice, Purple as well as Raw Passion-fruit Juice, Yellow have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.