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

Weight per 500 calories

• Passion-fruit Juice, Purple: 980g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 6.5 times more energy per unit of mass than Raw Passion-fruit Juice, Purple, which is high 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 California Red Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Passion-fruit Juice, Purple	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	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 133g	69.7% 91g	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% 37.7g	38g per day for Men 19-50 years
Protein	6.83% 3.82g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Purple	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	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	46.3% 0.6mg	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	149% 597μg	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	7.58% 6.8mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.92% 39.2mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	57.7% 0.52mg	185% 1.67mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	NA	66% 1.5mg	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	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	80% 2725mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.98μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	3.92% 59mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	4.46% 0.49mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	22.7% 839g	0.48% 18g	3700g per day for Men 19-50 years

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

• Raw Passion-fruit Juice, Purple has more Vitamin A, 3.9 times more Vitamin B2, 4.6 times more Vitamin B3 and 42.8 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Vitamin B1 and 8.7 times more Vitamin B9 than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Passion-fruit Juice, Purple as well as Raw 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 California Red Kidney Beans:

• Raw Passion-fruit Juice, Purple has 1.2 times more Potassium and 47.1 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.5 times more Calcium, 3.2 times more Copper, 6 times more Iron, 1.5 times more Magnesium, 4.8 times more Phosphorus, 4.9 times more Selenium and 7.9 times more Zinc than Raw Passion-fruit Juice, Purple.

Comparison of macro-nutrients per 500 calories:

• Raw Passion-fruit Juice, Purple has 1.5 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Omega 3, 19.2 times more Fiber and 9.7 times more Protein than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Raw Passion-fruit Juice, Purple as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.