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

Weight per 300 calories

• Passion-fruit Juice, Yellow: 500g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 2.1 times more energy per unit of mass than Raw Passion-fruit Juice, Yellow, which is average in comparison to other foods. Passion-fruit Juice, Yellow having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Yellow	4%	3%	93%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Passion-fruit Juice, Yellow	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	1.5% 0.26g	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	41.4% 54g	130g per day for Men 19-50 years
Sugars	98% 71.3g	1.04% 0.76g	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	2.63% 1g	39.8% 15g	38g per day for Men 19-50 years
Protein	6% 3.35g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Yellow	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	26% 235μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	22% 0.28mg	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% 40μg	76.8% 307μg	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	101% 91mg	3.15% 2.83mg	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	0.33% 0.05mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Yellow	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	56.7% 0.51mg	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	22.5% 1.8mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	NA	44% 1mg	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	18% 125mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	11.4% 421g	4.27% 158g	3700g per day for Men 19-50 years

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

• Raw Passion-fruit Juice, Yellow has more Vitamin A, 3.7 times more Vitamin B2, 8.2 times more Vitamin B3 and 32.1 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin B1, 7.7 times more Vitamin B9 and 9.9 times more Vitamin K than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw Passion-fruit Juice, Yellow as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

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

• Raw Passion-fruit Juice, Yellow has 1.5 times more Potassium and 2.7 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.1 times more Calcium, 2 times more Copper, 2.9 times more Iron, 2.6 times more Phosphorus, 5.2 times more Selenium and 7.9 times more Zinc than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow and Boiled All Types Kidney Beans have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Passion-fruit Juice, Yellow has 2.1 times more Omega 6, 1.3 times more Carbohydrate and 94.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3, 15.1 times more Fiber and 6.1 times more Protein than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Raw Passion-fruit Juice, Yellow as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.