Comparing Nutrients in 500 calories Passion-fruit Juice, Yellow VS Boiled Kidney Beans

Weight per 500 calories

• Passion-fruit Juice, Yellow: 833g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 2.1 times more energy per unit of mass than Raw Passion-fruit Juice, Yellow, which is average in comparison to other foods. Passion-fruit Juice, Yellow having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Yellow	4%	3%	93%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Passion-fruit Juice, Yellow	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	69% 89.8g	130g per day for Men 19-50 years
Sugars	164% 119g	1.74% 1.26g	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	4.4% 1.67g	66.3% 25g	38g per day for Men 19-50 years
Protein	9.97% 5.6g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Yellow	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	43.5% 392μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.7% 0.84mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	36.3% 0.47mg	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	16.7% 66.7μg	128% 512μg	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	169% 152mg	5.25% 4.72mg	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	0.56% 0.083mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.78% 3.33μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Yellow	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3.33% 33.3mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	94% 0.85mg	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	37.5% 3mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	33.7% 142mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	NA	73.6% 1.7mg	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	29.8% 208mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	68% 2317mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	1.5% 0.83μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	19% 702g	7.12% 264g	3700g per day for Men 19-50 years

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

• Raw Passion-fruit Juice, Yellow has more Vitamin A, 3.7 times more Vitamin B2, 8.2 times more Vitamin B3 and 32.1 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin B1, 7.7 times more Vitamin B9 and 9.9 times more Vitamin K than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Passion-fruit Juice, Yellow as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

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

• Raw Passion-fruit Juice, Yellow has 1.5 times more Potassium and 2.7 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.1 times more Calcium, 2 times more Copper, 2.9 times more Iron, 2.6 times more Phosphorus, 5.2 times more Selenium and 7.9 times more Zinc than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow and Boiled All Types Kidney Beans have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Passion-fruit Juice, Yellow has 2.1 times more Omega 6, 1.3 times more Carbohydrate and 94.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3, 15.1 times more Fiber and 6.1 times more Protein than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Raw Passion-fruit Juice, Yellow as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.