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

Weight per 300 calories

• Passion-fruit Juice, Yellow: 500g
• Red Kidney Beans: 89g

Raw Red Kidney Beans have 5.6 times more energy per unit of mass than Raw Passion-fruit Juice, Yellow, which is high in comparison to other foods. Passion-fruit Juice, Yellow having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Yellow	4%	3%	93%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Passion-fruit Juice, Yellow	Red 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	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	1.2% 0.2g	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	42% 54.6g	130g per day for Men 19-50 years
Sugars	98% 71.3g	2.58% 1.87g	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	35.6% 13.5g	38g per day for Men 19-50 years
Protein	6% 3.35g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Yellow	Red 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	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	27% 0.35mg	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	87.7% 351μg	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	4.45% 4mg	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	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Yellow	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.049% 1.96μg	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	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	NA	43% 0.99mg	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	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	11.4% 421g	0.28% 10.5g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Passion-fruit Juice, Yellow have more Vitamin A, 2.6 times more Vitamin B2, 6 times more Vitamin B3 and 22.7 times more Vitamin C than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain more Vitamin B1 and 8.8 times more Vitamin B9 than Raw Passion-fruit Juice, Yellow.
• Both Passion-fruit Juice, Yellow and Red Kidney Beans provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B1
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Passion-fruit Juice, Yellow as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Passion-fruit Juice, Yellow have 40.3 times more Water than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 3.7 times more Calcium, 2.5 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 2.9 times more Phosphorus and 8.3 times more Zinc than Raw Passion-fruit Juice, Yellow.
• Both Passion-fruit Juice, Yellow and Red Kidney Beans contain similar levels of Potassium per 300 calories.
• 300 calories of Passion-fruit Juice, Yellow lack sufficient amounts of Calcium and Zinc
• Both Raw Passion-fruit Juice, Yellow as well as Raw Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Passion-fruit Juice, Yellow have 1.3 times more Carbohydrate and 38.1 times more Sugars than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain more Omega 3, 13.5 times more Fiber and 6 times more Protein than Raw Passion-fruit Juice, Yellow.
• Both Passion-fruit Juice, Yellow and Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Passion-fruit Juice, Yellow provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Passion-fruit Juice, Yellow as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.