Comparing Nutrients in 7 ounces Canned Kidney Beans VS Passion-fruit Juice, Yellow

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Passion-fruit Juice, Yellow	4%	3%	93%

Macro Nutrients

	Canned Kidney Beans	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Energy	5.75% 167kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	22% 28.7g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	39% 28.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	2.37% 1.33g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Vitamin A	NA	10.4% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	27.8% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	9.16% 0.12mg	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% 71.4μg	3.97% 16μg	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	2.65% 2.4mg	40% 36mg	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	0.26% 0.04mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	11% 0.099mg	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% 2.32mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	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	25.5% 179mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.5% 167g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Passion-fruit Juice, Yellow:

• Canned All Types Kidney Beans have more Vitamin B1, 1.2 times more Vitamin B6, 4.5 times more Vitamin B9 and 10.3 times more Vitamin K than Raw Passion-fruit Juice, Yellow.
• While Raw Passion-fruit Juice, Yellow contains 2 times more Vitamin B2, 5.5 times more Vitamin B3 and 15.2 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Passion-fruit Juice, Yellow:

• Canned All Types Kidney Beans have 8.5 times more Calcium, 2.7 times more Copper, 3.3 times more Iron, 1.6 times more Magnesium, 3.6 times more Phosphorus, 9 times more Selenium, 49.3 times more Sodium and 7.7 times more Zinc than Raw Passion-fruit Juice, Yellow.
• Both Canned All Types Kidney Beans and Raw Passion-fruit Juice, Yellow have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 1.4 times more Energy, more Omega 3, 21.5 times more Fiber and 7.8 times more Protein than Raw Passion-fruit Juice, Yellow.
• While Raw Passion-fruit Juice, Yellow contains 7.7 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Passion-fruit Juice, Yellow have similar amounts of Carbohydrate per 7 oz.
• Both Canned All Types Kidney Beans as well as Raw Passion-fruit Juice, Yellow have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.