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

Weight per 500 calories

• Passion-fruit Juice, Purple: 980g
• Boiled California Red Kidney Beans: 403g

Boiled California Red Kidney Beans have 2.4 times more energy per unit of mass than Raw Passion-fruit Juice, Purple, which is average in comparison to other foods. Passion-fruit Juice, Purple having low energy density.

Which food has more nutrients per 500 calories - Passion-fruit Juice, Purple or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Purple	3%	1%	96%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Passion-fruit Juice, Purple	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 133g	69.5% 90g	130g per day for Men 19-50 years
Sugars	181% 131g	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	5.16% 1.96g	99% 37.5g	38g per day for Men 19-50 years
Protein	6.83% 3.82g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Purple	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	39.2% 353μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	32.3% 0.42mg	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	17% 68.6μg	74.6% 298μg	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	325% 292mg	5.38% 4.84mg	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	0.65% 0.098mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.27% 3.92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Purple	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.92% 39.2mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	57.7% 0.52mg	129% 1.17mg	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	29.4% 2.35mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	NA	55.8% 1.3mg	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	18.2% 127mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	80% 2725mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.98μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	3.92% 59mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	4.46% 0.49mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	22.7% 839g	7.3% 270g	3700g per day for Men 19-50 years

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

• Raw Passion-fruit Juice, Purple has more Vitamin A, 5.1 times more Vitamin B2, 6.6 times more Vitamin B3 and 60.4 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Vitamin B1 and 4.3 times more Vitamin B9 than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple and Boiled California Red Kidney Beans have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Passion-fruit Juice, Purple as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Passion-fruit Juice, Purple has 1.6 times more Potassium and 3.1 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 6.8 times more Calcium, 2.2 times more Copper, 5.1 times more Iron, 4.3 times more Phosphorus, 4.9 times more Selenium and 7.1 times more Zinc than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple and Boiled California Red Kidney Beans have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Passion-fruit Juice, Purple has 1.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Omega 3, 19.1 times more Fiber and 9.6 times more Protein than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple and Boiled California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Raw Passion-fruit Juice, Purple as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.