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

Weight per 500 calories

• Passion-fruit, Purple: 516g
• Red Kidney Beans: 148g

Raw Red Kidney Beans have 3.5 times more energy per unit of mass than Raw Passion-fruit, Purple, which is high in comparison to other foods. Passion-fruit, Purple having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Passion-fruit, Purple	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.32% 0.005g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	70% 91g	130g per day for Men 19-50 years
Sugars	79.6% 57.7g	4.3% 3.1g	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	141% 53.6g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	36.7% 330μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	45.3% 0.59mg	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	18% 72μg	146% 585μg	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	172% 155mg	7.4% 6.68mg	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	0.69% 0.1mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.6μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.2% 62mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	49.3% 0.44mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	103% 8.25mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	35.6% 149mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	NA	71.7% 1.65mg	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	50% 351mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	52.8% 1794mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	5.62% 3.1μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	9.62% 144mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	10% 376g	0.47% 17.4g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Passion-fruit, Purple have more Vitamin A, 2.1 times more Vitamin B2, 2.5 times more Vitamin B3 and 23.2 times more Vitamin C than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain more Vitamin B1 and 8.1 times more Vitamin B9 than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Red Kidney Beans provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Passion-fruit, Purple have insufficient amounts of Vitamin B1
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Passion-fruit, Purple as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Passion-fruit, Purple have 21.6 times more Water than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 2 times more Calcium, 2.3 times more Copper, 1.4 times more Magnesium, 1.7 times more Phosphorus and 8 times more Zinc than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Red Kidney Beans contain similar levels of Iron and Potassium per 500 calories.
• 500 calories of Passion-fruit, Purple lack sufficient amounts of Calcium and Zinc
• Both Raw Passion-fruit, Purple as well as Raw Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Passion-fruit, Purple have 6.2 times more Omega 6, 1.3 times more Carbohydrate, 18.5 times more Sugars and 2.4 times more Fiber than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 103 times more Omega 3 and 2.9 times more Protein than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Passion-fruit, Purple provide inadequate amounts of Omega 3
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6