Comparing Nutrients in 500 calories Boiled Red Kidney Beans VS Passion-fruit, Purple

Weight per 500 calories

• Boiled Red Kidney Beans: 394g
• Passion-fruit, Purple: 516g

Boiled Red Kidney Beans have 1.3 times more energy per 100g than Passion-fruit, Purple. It has average energy density when compared to other foods. Raw Passion-fruit, Purple having average energy density.

Discover which food has more nutrients per 500 calories - Boiled Red Kidney Beans or Passion-fruit, Purple?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Boiled Red Kidney Beans	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	0.32% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	93% 121g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	79.6% 57.7g	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	76.7% 29g	141% 53.6g	38g per day for Men 19-50 years
Protein	61% 34g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	0% 0μg	36.7% 330μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	48.3% 7.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	39.7% 0.52mg	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	128% 512μg	18% 72μg	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	5.25% 4.72mg	172% 155mg	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	0.79% 0.12mg	0.69% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	3% 3.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	11% 110mg	6.2% 62mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	49.3% 0.44mg	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	145% 11.6mg	103% 8.25mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	35.6% 149mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	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	80% 559mg	50% 351mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	52.8% 1794mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	5.62% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.87mg	9.62% 144mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	7.12% 264g	10% 376g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Passion-fruit, Purple Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Red Kidney Beans or Passion-fruit, Purple?

Lets compare vitamin content per 500 calories of Boiled Red Kidney Beans vs Passion-fruit, Purple:

• 500 calories of Boiled Red Kidney Beans have more Vitamin B1, 7.1 times more Vitamin B9 and 9.2 times more Vitamin K than Passion-fruit, Purple.
• While 500 kcal of Raw Passion-fruit, Purple contain more Vitamin A, 2.9 times more Vitamin B2, 3.4 times more Vitamin B3 and 32.7 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Passion-fruit, Purple provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 500 calories of Passion-fruit, Purple have insufficient amounts of Vitamin B1 and Vitamin K
• Both Boiled Red Kidney Beans as well as Raw Passion-fruit, Purple have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Boiled Red Kidney Beans vs Passion-fruit, Purple:

• 500 calories of Boiled Red Kidney Beans have 1.8 times more Calcium, 2.1 times more Copper, 1.4 times more Iron, 1.6 times more Phosphorus and 8.2 times more Zinc than Passion-fruit, Purple.
• While 500 kcal of Raw Passion-fruit, Purple contain 1.4 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Passion-fruit, Purple contain similar levels of Magnesium and Potassium per 500 calories.
• 500 calories of Passion-fruit, Purple lack sufficient amounts of Calcium and Zinc
• Both Boiled Red Kidney Beans as well as Raw Passion-fruit, Purple lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Red Kidney Beans have 128.3 times more Omega 3 and 3 times more Protein than Passion-fruit, Purple.
• While 500 kcal of Raw Passion-fruit, Purple contain 5 times more Omega 6, 1.3 times more Carbohydrate, 45.8 times more Sugars and 1.8 times more Fiber than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Passion-fruit, Purple offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Passion-fruit, Purple provide inadequate amounts of Omega 3