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

Weight per 300 calories

• Passion-fruit Juice, Yellow: 500g
• Royal Red Kidney Beans: 91g

Raw Royal Red Kidney Beans have 5.5 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 Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Yellow	4%	3%	93%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Passion-fruit Juice, Yellow	Royal 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	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.19% 0.059g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.66% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	0.52% 0.088g	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% 53g	130g per day for Men 19-50 years
Sugars	98% 71.3g	NA	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	59.8% 22.7g	38g per day for Men 19-50 years
Protein	6% 3.35g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Yellow	Royal 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	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	27.8% 0.36mg	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	89.6% 358μg	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	4.56% 4.1mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Yellow	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	101% 0.91mg	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	99% 7.93mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	30% 126mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	36% 1227mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	22% 2.43mg	11mg per day for Men 19-50 years
Water	11.4% 421g	0.29% 11g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Passion-fruit Juice, Yellow have more Vitamin A, 2.3 times more Vitamin B2, 5.8 times more Vitamin B3 and 22.2 times more Vitamin C than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain more Vitamin B1 and 9 times more Vitamin B9 than Raw Passion-fruit Juice, Yellow.
• Both Passion-fruit Juice, Yellow and Royal 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 Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Passion-fruit Juice, Yellow as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Passion-fruit Juice, Yellow have 38.8 times more Water than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 6 times more Calcium, 3.6 times more Copper, 4.4 times more Iron, 1.5 times more Magnesium, 3 times more Phosphorus and 8.1 times more Zinc than Raw Passion-fruit Juice, Yellow.
• Both Passion-fruit Juice, Yellow and Royal 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 Royal 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 1.4 times more Carbohydrate than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain more Omega 3, 22.7 times more Fiber and 6.9 times more Protein than Raw Passion-fruit Juice, Yellow.
• Both Passion-fruit Juice, Yellow and Royal 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 Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.