Comparing Nutrients in 500 calories Passion-fruit, Purple VS Passion-fruit Juice, Purple

Weight per 500 calories

• Passion-fruit, Purple: 516g
• Passion-fruit Juice, Purple: 980g

Passion-fruit, Purple has 1.9 times more energy per 100g than Passion-fruit Juice, Purple. It has average energy density when compared to other foods. Raw Passion-fruit Juice, Purple having low energy density.

Which food has more nutrients per 500 calories - Passion-fruit, Purple or Passion-fruit Juice, Purple?

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Passion-fruit, Purple	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	0.32% 0.005g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	103% 133g	130g per day for Men 19-50 years
Sugars	79.6% 57.7g	181% 131g	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	5.16% 1.96g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	6.83% 3.82g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	36.7% 330μg	39.2% 353μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	89.5% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	37.7% 0.49mg	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	17% 68.6μg	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	325% 292mg	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	0.65% 0.098mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.6μg	3.27% 3.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	6.2% 62mg	3.92% 39.2mg	1000mg per day for Men 19-50 years
Copper	49.3% 0.44mg	57.7% 0.52mg	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	103% 8.25mg	29.4% 2.35mg	8mg per day for Men 19-50 years
Magnesium	35.6% 149mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	NA	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	50% 351mg	18.2% 127mg	700mg per day for Men 19-50 years
Potassium	52.8% 1794mg	80% 2725mg	3400mg per day for Men 19-50 years
Selenium	5.62% 3.1μg	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	9.62% 144mg	3.92% 59mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	4.46% 0.49mg	11mg per day for Men 19-50 years
Water	10% 376g	22.7% 839g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Passion-fruit, Purple vs Passion-fruit Juice, Purple:

• Raw Passion-fruit Juice, Purple contains 1.9 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.9 times more Vitamin C than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Raw Passion-fruit Juice, Purple have similar amounts of Vitamin A, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Raw Passion-fruit, Purple as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B1, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Passion-fruit, Purple vs Passion-fruit Juice, Purple:

• Raw Passion-fruit, Purple has 1.6 times more Calcium, 3.5 times more Iron, 2.8 times more Phosphorus, 3.2 times more Selenium and 2.5 times more Sodium than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 1.5 times more Potassium and 2.2 times more Water than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Raw Passion-fruit Juice, Purple have similar amounts of Copper and Magnesium per 500 kcal.
• Both Raw Passion-fruit, Purple as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Passion-fruit, Purple has 7.4 times more Omega 6, 27.3 times more Fiber and 3 times more Protein than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 2.3 times more Sugars than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Raw Passion-fruit Juice, Purple have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Passion-fruit, Purple as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.